F3 Columbia Backblasts
Two of our guys strapped on helmets and took to the Fort for a long ride on Sunday morning. The Thang: Long, slow ride through Fort Jackson. Moleskin: This was the soft-launch for a regular group ride, spearheaded by Mandella. The intent is to keep a weekend long ride and add some mid-week pace rides. …
27 of Columbia’s finest assembled in the gloom of DHS knowing something was up but not exactly sure what. Conditions: 74 degrees, partly cloudy and 94% humidity The Thang — The Murph (modified) for time: Starting at Heartbreaker’s Brickpile, Run Logo’s Loop (1 mile plus a little) Return to the Brickpile for: 100 cinder block …
It was a sticky, wet gloom from overnight thunderstorms as 7 pax gathered at KBC parking lot for Fountainhead’s virgin solo Q. Many of the pax, still sore from Saturday’s Murph, likely wished for another comfortable amble around the lakes…they were disappointed as Fountainhead went back to his high school track roots for a comprehensive …
So Mission apparently killed F3 Columbia yesterday with his Women’s Health block work excercises. So this morning 99% of F3 Columbia’s regular pax (~40) marinated in their odiferous beds (#fartsacks) and rubbed Ben Gay on their sore little backs and hammies while 3 pax rose like phoenixes (?, phoenixii? phoenixians?) from the soreness on Berkley, …
We are only about a week out until the next CSAUP Event on the calendar – the Mountain Goat Challenge. There will not be a better Blue Ridge Relay training opportunity. Whether you are interested for that reason or just because you enjoy running up and over mountains, we are happy to help. Asheville is …
Mountain Goat Challenge / Highland Brewery Event UpdatesRead More »
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 …
7 pax gathered in the cool yet sticky gloom this morning at KBC for a run of unknown length and substance. Soon they were on a nice litte three mile interval run to work on breaking through the mental and physical barriers to running faster. For many this was their first interval training and lessons …
33 pax met in the gloom for an off-the-cuff downPAINment delivered by Sway. Conditions: 68 degrees and partly cloudy The Thang: Warmup lap around school COP: SSH x20 Merkins x10 Regular Sit Ups x20 OYO Merkins x10 Switch Jacks x20 High knees x20 Merkins x10 Squats x20 Freddie x20 Merkins x10 Move to End Line …
23 Columbia Pax (with 1 FNG) met at Dreher High School anticipating a rigorous workout. We did not anticipate the obviously bad week from Beano, who reminded us all why he’s called “Major BS.” Condition: Overcast and 68 degrees The Thang: –Warm up run for ½ mile with Pain Stations: 40x (two count) Merkins 40x …
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