• When: 
  • QIC: 
  • The PAX: 

#HarbisonHustle = #HarbisonHurtin'

For a rare afternoon beatdown, 6 pax and a 2.0 gathered for a hybrid workout at Harbison State Forest to inaugurate a new trail based downPAINment.  While the approximate distance had been shared, the pain stations interspersed along the rugged route were concocted without dissemination of either their placement or contents.  All the pax knew was that there would be running and there would be suffering.  The first #HarbisonHustle  did not disappoint.

Conditions: 86 degrees but 38% humidity… warm but pleasant through the woods.

The Thang:

The course below, the brown line bounded by a red border, is based, for the most part, on the Firebreak Trail starting from the Main entrance parking lot and running clockwise.  At the 1.5 mile mark, however the route deviated south to cut through a few good spots for a pain station or two before joining the Crooked Pine Trail back to the Firebreak trail again.  Beneath the map is recorded the pain stations in order (1-5).


1)   .25 mile mark
SSH X 25  (4 count)
Merkins X 20 (4 count)
High Knees X 20 (4 count)

2)   1 mile mark
Squats X 20 (4 count)
LBC’s X 20 (4 count)
Merkins X 20 (4 count)
Freddie Mercury X 20  (4 count)

3)   1.5 mile mark
AMRAP 45 Seconds:
Cross bar hop
AMRAP 1 Minute:

4)   2 mile mark
AMRAP 1 Minute:
Fence climb
Dips X 15 (4 count)
Situps X 25 (4 count)
Iron Cross X 20 (single count)

5)   3.25 mile mark
Squats X 20 (4 count)
Merkins X 20 (4 count)
LBC’s X 20 (4 count)
Carolins Dry Dock X 10 (4 count)

4.5 mile finish
1:15 total run/work out, 5:30 PM to 6:45 PM

COT & BOM: Closed out by Napalm


  • For a beatdown, this was a great experience, one worth repeating for a slightly larger audience and armed with a better knowledge of the AO.  That said, it was also a remarkably challenging course when punctuated with upper body and core work.  You really have to experience a trail run, complete with the roots and gravel, changes in terrain and washouts, to know both how much harder this kind of run is and to appreciate the challenge a few burpees add to the day.  We’ll do this again…  don’t miss it.
  • T-claps to those of F3 who managed seven (or more) workouts in six days.  You’ve earned your day of rest tomorrow (Sunday).
  • A glance at the map above will quickly illustrate just how much room there is at Harbison State Forest to push yourself to new limits.  This 4.5 mile route could, if we were capable ourselves, easily become a 10 or even 15 mile juggernaut.  Similar locations in Columbia (such as Sesquicentennial) have been proposed and will be explored in the coming months.  If you have ideas, let us know and we’ll expand our repertoire of AO’s.


  • Please continue praying for Rx’s 2.0, Derreck, who is recovering from open heart surgery.  Please continue praying for Socrates’ 2.0, Ian, who is recovering from a surgical procedure to his neck.  And please pray for the orphanage in Mwandi that recently experienced a devastating fire that consumed their storage facility taking with it nearly everything the children had to live on.  Contact Seeker for more information on this last one.
  • Plan to attend (and bring an EH’d friend to) the monster convergence on October 26th at Finlay Park.  It’ll be huge.  T-shirts are expected in the coming weeks for those who’ve ordered them so plan to gear up for the big one year anniversary event.
  • We’re working on at THIRD Palmetto 200 relay team.  Yes, we’re up around 28 participants so far with more coming from Greenville, Charlotte and elsewhere.  This will not be an event you want to miss.  Check the pre-blast for details and contact Chaser or YHC if you’re ready to commit.
  • The 2nd F Golf Outing at Crickentree is this coming Thursday.  It’s not too late to participate and, with 20+ people already on board, it’ll be a great F3 showing.  Contact AlterBoy at [email protected] to get on the list.


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