F3 Columbia Backblasts
After a Sunday email and twitter notification of the location change 4 pax posted at Owen’s Field Track for a nice little way to burn off a nice little weekend. Conditions: 73 degrees, 94% humidity The Thang: 800m warmup Mile Repeats at faster than goal 5k race pace. Mile, walk/jog 400m recovery, Rinse and repeat …
33 of Columbia’s Finest assembled at Dreher High School for a bittersweet day as Beano took the Q for the final time before he departs for DC. The pax were warned well in advance of the impending doom, and Beano did not disappoint and delivered an epic beatdown. Farewell, brother. Conditions: A nice warm morning …
The Thang: 5 and 6 mile run: Promo, castanza and Fountain head : 5 miles in 42:36 Robber and Tajh : 5 miles 49:59 Kim Jung: 5 miles 50:49 Beno and Stent: 6 miles 48:59 COT Ball of Man Moleskin: Nerves set in when Tajh arrived for his first Amble to find Beano, FountainHead …
The humid gloom greeted 36 Columbia warriors dedicated to making a downPAINment on the day. Logo took the helm and steered us into a beatdown. Conditions: Clear and humid. The Thang: Logo’s Loop with Pain Stations: Station 1 SSH x 15 Merkins x 25 OYO Squats x 25 OYO SSH until everyone finished Station 2 …
12 pax were on hand this morning at Columbia’s Fort Jackson US Army base for a Change of Command ceremony honoring Lt. Colonel Chris “Beano” Forsythe who has been reassigned to the Eisenhower School for National Security in Washington, DC. The Thang: 12 F3ers were among around 100 civilian onlookers and about 250 members of …
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 …
#Amble Report: New High 12 Pax Amble Through the #LakesRead More »
A mid-week record FORTY (as is 4-0) pax assembled in the comfortable gloom at Dreher High School on Tuesday as Tajh made his return to the Q. Two FNGs were on hand for their initial beat down. The Thang: COP Side Strattle Hop X 30 82nd Flutter Kicks x 50 Imperial Walker X 30 8 …
10 pax met at Kathwood Baptist Church prepared for some Amble road work, and Fountainhead did not disappoint. Conditions, Clear 75 degrees and 20% humidity. Thang: ½ mile warmup jog to Crayton Middle School (CMS) 2 X 55 yard sprint across endzone 2 X 30 second max out baby-suicides with sprint completion of last out/back. …
35 pax concluded a record-breaking attendance week at the Dreher High School proving grounds as Sway led the faithful through a vigorous workout. Conditions: 73 degrees and clear The Thang: Warmup Lap – Logos Loop (1 mile run) COP: SSH x25 IW x25 Squats x25 Mummy Kicks x25 LBC x20 Jungle Bois x18 Power Jumps …
5 F3 Columbia pax gathered at the Litchfield Beach family beach house of Adrian at 8am on a nice 73 degree morning for a Sweat-fest led by Chaser. Not exactly the #gloom. They were joined by a F3 Davidson brother and his 2.0 about halfway through the workout and the recognition by a fellow F3 …