Columbia, SC

F3 Columbia Backblasts

#The100Test

23 SwampFoxes entered the sticky gloom at Crayton Middle Thursday morning. Gone was the lighter air from Tuesday and gone were the 4ct exercises and group AMRAP work. Today it was every man for himself… Conditions: 73 with 93% humidity (where 73% go?) The THANG: #The100Test 1 mile run 100 push-ups 100 squats 100 curl …

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#Amble Dunkin Dash

America Runs on Dunkin.  Today’s #Amble challenge was intended to test that slogan through a choose-your-own-adventure race to and from the baited midpoint of the morning’s run.  While the Kettle Bells were swung at DHS this Wednesday morning, the runners of F3 Columbia rounded Lake Katherine once more with a dozen donuts as motivation. Conditions:  …

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#Amble: The best of both worlds

14 pax (correction from earlier tweet) entered the gloom in the parking lot of Kathwood Baptist Church this morning with thoughts of a typical, easygoing Wednesday on their minds.  Although ambitious thoughts of speed intervals were nixed courtesy of #KettleHell and #the300workout an aggressive course combining the best of both worlds (Lake Katherine and Jackson Heights) awaited.  …

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KettleHell

42 Columbia men met at the #Brickpile for an introduction to kettle bells. Robber secured the expertise of Susan Finley, a certified KB instructor and owner of Nutrition Warehouse, and her “instruction” was humbling to many. Conditions: 74 degrees, dense fog The Thang: 20 KB swings 20 swings, SSX x20 Set #1: 25 swings, Merkins …

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#The300Workout

21 men entered the foggy gloom for a Chaser-led workout by choice as #Brickpile was swinging kettlebells a few miles away. They left with 300 reasons why maybe they should have gone to #Brickpile. Conditions: 74 with heavy fog THE THANG: The 300 Workout Lap to football field center 25 Merkins OYO 20 4ct CLBC …

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Maiden Monday Voyage

13 PAX emerged from the gloom for the inaugural Monday downPAINment at the #Brickpile.  The PAX knew change was in the air when the security guard at Dreher approached a couple of PAX and said “What’s going here?”  That’s when CessPool calmly told Barney that we have added additional workouts on Mondays/Wednesdays.  Cheesy then jumped in …

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State House #Covergence: "When's the Faith part?" "Huh, you aint prayin yet?"

Sixty, uh, Fifty-Nine with 7 FNGs converged on the State House this morning for a Robber / Chaser tag team Q in front of news cameras once again. The workout, while carrying Swamp Fox pavers, surely provided the cameras with many shots of suffering. Conditions: 77 degress with 87% humidity under cloudy skies. The Thang: …

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A Bad Penny Day

A soggy, humid Dreher High School campus greeted 29 early risers in Columbia on Thursday. Sled and Crawlspace combined duties and pulled off their first Q, a “cone-to-cone” pain station jaunt around the AO. Well done, you two! Conditions: 72, partly cloudy, wet The Thang: Jog around parking lot, go to COP SSH – 25 …

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#Amble Report: Is it Monday? Thought it was (DOUBLE) HUMP day.

Thirteen hardy souls entered the gloom this morning for a somewhat expected hill workout. What wasn’t expected was the hill chosen and that it was not “hill” but “hills”. Conditions: 73 with 94% humidity The Thang: Exactly half mile warmup from #KBC parking lot to the corner of Converse and clemzin (Clemson). Hill repeats from …

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Lights…Camera…Actio…Camera?…Camera??? #FartsackingPhotographer

Forty-Six men from #Amble, #Brickpile and #Swampfox converged in the gloom for a workout that was to be filmed by a WIS News camera crew with our resident news anchor Ben Hoover (F3 Ron Burgandy) participating in the workout.  Like many F3ers have in the past, and will in the future, the camera man “called in sick” …

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Bricks, Slabs and Rain give Pax that #Swampy Feeling

25 pax, including 1 FNG exited their vehicles in drizzly #TheSwamp for a #SwampFox workout led by virgin Q Twoadays that put to good use the heavier-than-normal bricks and new to F3 Columbia “slabs” all in the intermittent heavy rain. Conditions: 73 degrees with off and on steady to heavy rain. THE THANG: 1/2 School Loop warmup Mosey …

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#Amble Report: #SpeedMonday Football Conditioning Test #110s

9 men left the women and children at home this morning and went looking for dinner in the rainy gloom and converged on KBC for another #SpeedMonday at #Amble.  The Pax found out on arrival that they would be seeing how their conditioning level stacks up against college football players.  The Pax were pleasantly surprised by the …

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A Columbia Convergence

45 pax met at Dreher High School for the first ever “convergence” workout in Columbia. Three workouts were represented: Brickpile, SwampFox, and Amble. 5 FNGs were also on hand, though none fully appreciated the momentous occasion. Robber led the downPAINment. Conditions: 75 degrees and overcast The Thang: Warmup run to Heartbreaker’s Brickpile, Grab a Block, …

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#SwampFox Don't Play

Ya’ll, fo real, Swamp Fox don’t play. Twenty-Freakin-Eight with 6 FNGs showed up in The Gloom at Crayton Middle School this morning for a workout Q’ed by Stain.  While this was his first F3 Q, to call this a virgin Q would be an insult to this combat-war-veteran-Infantryman-turned-half-Iron-Man-turned-dry-cleaning-business-manager-guy.  Stain put the pax through it and the …

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#Amble Report: New High 12 Pax Amble Through the #Lakes

A new high 12 pax ventured into the humid gloom for 4 miles through the #Lakes. Conditions: 74 degrees, 93% humidity The Thang: F3 Amble 4 mile loop.  http://www.mapmyrun.com/us/forest-acres-sc/f3-amble-4-mile-route-211962985 Moleskin: -The group naturally split up with Sub Prime, a spunky Stent and new #Ambler Twoadays out front running about a 7:45 pace followed by a …

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The Ambulation X

A record 10 pax posted this morning’s oven-like gloom at KBC for a 4 mile hill-filled loop around the Lakes.  Not only was it 10 pax but several were first timers making it now 12 different Columbia pax that have participated in at least 1 Amble. Conditions: Seventy-freakin-five degrees and Ninety-freakin-percent humidity. The Thang:  F3 …

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Roscoe's Hammer

Roscoe treated 31 early arrivals to a moving beatdown at Dreher High School. Familiar territory, epic downPAINment. The Thang: COP SSH X31 Sit-ups X30 OYO [Repeat x2] Merkins X15 X2 Mountain ClimbersX20 Jog from upper field to Adger – begin Logo’s Loop Run to intersection of Adger / Devereaux Burpees X10 Iron Cross X25 w/ …

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Mission: Beat Down

29 faithful assembled in the gloom and were treated to a creative Mission-led beat down. Conditions: 65 and clear The Thang: COP SSH x15 Little arm circles x10f x10b High knees x15 Wide Merkins x7 LBC x20 Diamond Merkins x7 Flutter kicks x30 Mountain climbers x15 Imperial Walkers x15 Regular Merkins x10 Field Games Bear …

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Memoriamble

Four non-vacationing souls posted at the KBC in the chilly gloom for three miles o’ fun and a little calorie burn around Little Lake Katharine. Conditions: 57 degrees, 89% humidity The Thang: KBC, Forest Ridge, Quail, Portobello, Quail, Shady, Woodlake, Carter Hill, KBC Splinter 23:23 Chaser 23:36 Mission 23:45 Fountain Head 24:19

LET'S GO!

6 Pax gathered in the gloom this morning at KBC for the second official workout of F3 Columbia #Amble.  The pax were given two choices: 3 miles with Fountain Head or 4 miles with Chaser.  2 went with the 3 mile and 4 with the 4 mile loop. The routes can be viewed here (3 mile: http://www.mapmyrun.com/routes/view/211966393 …

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F3 Columbia "Amble" – Soft Launch

Born out of yet another party conversation about F3 (this time at Citadel Park for a Sunday School party) brothers-in-law FountainHead and Chaser devised a soft launch of F3 Columbia’s “Amble” workout in this morning’s sticky, drippy gloom.  F3 Columbia “Amble” (referred to hereinafter only as “Amble”) will be running…and only running, no bricks, no blocks, …

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