F3 Columbia Backblasts
Seven men emerged despite superstition of Friday the 13th on this cool September morning at #Ironyard. This workout was the painful combination of Burpees and Bells, leaving the pax feeling dead tired. The Thang: Cardio Warmup • Big Arm Circles x 20 • Toe Touch Kick x 20 • SSH x 20 • Soccer Step Up x 1 min Rotation One – Repeat x 3 …
Editor’s note: NoCo posted their BB here. Area 51, here. Swamp Rabbit, here. The Thang: 208 mile relay run from Grayson Highlands State Park, Virginia to Asheville, NC over 25-30 hours. Each team has 6-12 pax and 1-2 support vans. F3’s participation in the 2013 Blue Ridge Relay was a tremendous success! In 2012, F3 …
17 faithful appeared in the gloom this morning and set off on a Mulch led workout that quickly became all too familiar. Once the pax realized it was Mulch’s same workout from July 18 they realized they were in for a heapin’ helpin’ of Woodleigh Hill. Conditions: 72 with 89% humidity. (You know you live …
A lucky 13 gathered this morning at #Thunder ready to close out week 3 at our newest AO. Many were still scratching their heads at the lingering soreness from Costanza’s #FieldDay workout Tuesday which held us on the field for a full 45-minutes. From the get-go it was apparent today’s workout would bring a change …
5 of the faithful made it out for the first ever #Strut group run, knocking out a pre-dawn 5k. Conditions were 66 degrees with 93% humidity in the air, with 110 degress and 100% humidity on our shirts at the end of the run. We will meet again tomorrow at the Blockbuster at 5:45, hopefully …
#Strut struttin' their stuff – 1st midweek run reportRead More »
33 faithful assembled at Dreher High School prepared for an old school beatdown by Logo. As a guy who’s been there since the beginning in Columbia, Logo knows what do to, and he brought a fast paced, uncomplicated agenda that was just what the doctor ordered. The Thang: Warm-up lap around school COP on lower …
In an effort to bring the pain this morning, the PAX took part in a KettleBell/Core Tag Team Workout. While 1 partner was swinging away with the Kettlebell, the other partner focused on an ab squeezing exercise. The Thang: Warm-up: Side Straddle Hop (20×4 count) Arm Rotations (OYO) Merkins (~15×4 count) 1st: 100 standard swings …
With two months to go before the Governors Cup Half Marathon, 10 Faithful gathered in the gloom to get serious about the race. The training plan has been posted so there were no surprises about the distance. Only the course was in question and the choice was made for a return to our Amble origins …
It is time to challenge yourself. Come out and beat the old you. Or come out and challenge the new you. 9-28-2013, See below for details. HC in comments ——- The Day Zero Challenge This Saturday will be the first of a recurring challenge at Day Zero. We all dedicate a great deal of discipline, time …
Here it is men! The monster of obstacle races in our backyard. November 9, 2013 in Wynnsboro South Carolina. Spartan Beast is a 13+ mile race that is as hard as anything we are likely ever to do. Spartan estimates winning time in the 3 hour range. F3 intends to bring the biggest baddest team …