F3 Columbia

Columbia Home Page

Below you will find helpful links to the workout locations, calendar and stats on what F3 is doing here in Columbia!

We also have links to our backblasts, which are summaries of our workouts. Read one to see what we're all about!

Another Wed

AO: bladerunner Q: Valdez PAX: Cheesesteak, Full Metal Jacket, Goodspeed, Lemmy, The Beast FNGs: None COUNT: 6 WARMUP: THE THANG: Run round Blythewood ANNOUNCEMENTS: COT:

Whatever Works

AO: amble Q: Lobstah PAX: Schweddy, Biggie Smalls, Trademark, Oscar, Woody, Nails, Lobstah, Mud Dawg ( 2nd F), Big Time, Boris, Improv, Seeker FNGs: None COUNT: 12 WARMUP: None THE THANG: Whatever worked but the route was: L on Ott and across to Adger Rd Merge R at fork stay on Adger Rd L on …

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AO: the-bunker Q: Jar Jar PAX: Dookie, Bidet, Meat Loaf, Hook’Em FNGs: None COUNT: 5 disclaimer WARMUP: ISW THE THANG: ironpax ANNOUNCEMENTS: usuals COT: having deep roots in the word

IPC Week 4

AO: hammer Q: IronPAX PAX: Wally, Ratatouille, Bindi, Felix, Carpet Bagger FNGs: None COUNT: 5 Week 4 IPC. Above post has the details. Announcements: Sprintvergence on Thursday!

We Aren’t Professionals

AO: sandlot Q: Runt PAX: Coin Flip, Baconator, Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 7 WARMUP: SSH, TTT, Runners Lunge, HBs, LBACs THE THANG: IPC Week 4 ANNOUNCEMENTS: F3 Cola 10 year Anniversary Sandlot 10 year Anniversary – November. Coffeteria following 9/30 workout. Planning for 10 year anniversary COT:

Royal Flush

AO: thunder Q: Insanity PAX: Betamax, Bucket Truck, Churchkey, Costanza, Huffy, Insanity, Oscar, Phlegm, Pinkman, Spot, Traitor, SweetTart FNGs: None COUNT: 12 WARMUP: Lap & a half around parking lot.  Circle up on basketball court. SSH x 20 IC IW x 20 IC Flutters x 20 IC Mercans x 10 IC Squats x 10 IC …

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Return of the King

AO: woodshed Q: Silent Bob PAX: Bidet, Dookie, Jar Jar, Fallout (1st F), BunkBed, Teddy, Silver Bullet, Chewy, Side Salad, Pipeline FNGs: None COUNT: 11 Disclaimer: “I am not a professional. Modify as necessary (at your own risk). Lord Denethor is Boromir’s father. To give him news of his beloved son’s death would be most …

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Weak 4

AO: sawmill Q: Rudder PAX: Goodspeed, Flapper, Frodo, Full Metal Jacket, Gepetto, Lemmy, Shuttlecock, The Beast FNGs: None COUNT: 9 WARMUP: No! Supposed to arrive early for that. THE THANG: IronPax Challenge Week 4 (see photo for Winkie). ANNOUNCEMENTS: Announce that Week 4 was awful!!! COT:God is perfect. We are not. Forgive us, Lord.

Toothbrush Hills

AO: amble Q: Oscar PAX: improv, boris, Oscar, Trademark, Nails, Big Time FNGs: None COUNT: 6 WARMUP: not much THE THANG: west on Blossom until Hilton, just east of Harden. Go up to Devine street and down to Blossom on each of the next 6 streets coming back to Chatham: Hilton, Heidt, Meadow, Queen, King, …

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Sneezing Elephant Monday

AO: stumble Q: Snowflake PAX: Easy Street, Bidet, Snowden, Snowflake, Rinaldo FNGs: None COUNT: 5 THE THANG: traced the sneezing elephant, great have Snowden from B-wood visit and admire the hills, impressive work by Rinaldo footpathapp.com/routes/E645D2CC-FA8F-4E21-B93E-1AF5C7951F47 ANNOUNCEMENTS: check slack COT: prayers for Sydney, Beta’s friend Gavin

Tour of USC Campus Village and pedestrian steps it has to offer

AO: ramble Q: Winston PAX: Costanza, SweetTart, Winston, Bundy, DriveBy, QuickBooks, Love Child, 8 Mile, Cauliflower, Friar Tuck, BabyRuth, Huffy, Stache FNGs: None COUNT: 13 WARMUP: Varied by group THE THANG: Depends on which group you ran with. Suggested route: www.strava.com/routes/3141099106169813210 ANNOUNCEMENTS: Sweetart had to poop mid-way through run. Runvergence this Friday at #amble COT:

The movie 🍿 theme

AO: valhalla Q: Backstop PAX: Two Gloves, Fenway, Baconator FNGs: None COUNT: 4 WARMUP: back-stop special bootcamp Burpee Merkins 🐻 crawl abs stations chest press Bernie sanders and fun time… ANNOUNCEMENTS: making sure you are looking at slack for updates🤓👀🤙 COT: Kathy, community and runt family

The 3 Amigos

AO: the-rock Q: Leprechaun PAX: BooBoo, Hawg FNGs: None COUNT: 3 WARMUP: Run to AO THE THANG: 2 for Rocky Road and 1 for The Rock ANNOUNCEMENTS: Continue to #finishstrong4Syd and support the LLS campaign: diy.lls.org/fundraiser/4830225 IPC Week 4: f3greenwood.wordpress.com/2023/09/24/we-arent-professionals-ipc-2023-week-4/ 09-29-23 Runvergence at #amble 09-30-23 #the-wall AOQ handoff 09-30-23 Golf Waggle see @Mud Dawg ( …

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Uphill Battle

AO: sandlot Q: Runt PAX: Bayou, Broke Down, Ruby FNGs: None COUNT: 4 WARMUP: 1 and 10 Football field Sprint to 10 yd line 10 SSH followed by 1 flying squirrels Sprint 90 yds to end zone sprint back to 20 yd line 9 SSH followed by 2 flying squirrels Sprint 80 yds to end …

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Toy Round Up 5k

AO: down_range Q: Gepetto , Lemmy PAX: Gepetto, Lemmy FNGs: None COUNT: 2 WARMUP: yes sir THE THANG: 5k ANNOUNCEMENTS: thanks for the support Sawmill, yall were an unexpected blessing COT: Lord thank you for the ability to do what we do! God is good!

Early Riser

AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: walk around the block THE THANG: for time: Run a mile 100 Merkins (broken into 3 sets 25 LBC’s 25 Flutters only counting left leg 10 curls 10 hammer curls 10 military press rinse and repeat 35:23 ANNOUNCEMENTS: 10-14 is the 11th Anniversary of …

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AO: the_mission Q: Snowflake PAX: Chris Smith (F3 Training Wheels), Snowflake, Hawk, Heisenberg, Popeye, Chuck, Bookworm, FNGs: None COUNT: 7 WARMUP: side straddle hop, etc THE THANG: rocks as coupons, 11s. Got Chuck to throw up at the end. He must have worked hard to bring it all up like that. COT: prayers for the …

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IPC Week 3 Relay

AO: sawmill Q: Goodspeed PAX: Full Metal Jacket, Rudder, Valdez, Cheesesteak FNGs: None COUNT: 5 WARMUP: Set up the workout THE THANG: IPC Week 3 Relay ANNOUNCEMENTS: Go cheer on Gepetto and Lemmy COT: Prayers for FMJ co-worker with heart attack. Strength for runners.


AO: the-wall Q: Churchkey PAX: Love Child, Bootleg, Friar Tuck, Bundy, Bemis, Hawg, Sleasley, BabyRuth, BunkBed, Eastside, Kitty, Mud Dawg ( 2nd F), QuickBooks, Stache, SweetTart, Swingline, Tea Party, Ghostrider, FedEx, Wolverine FNGs: None COUNT: 21 WARMUP: 5 miles bruh THE THANG: Hero Hustle 5k bruh ANNOUNCEMENTS: COT:beers at AGB!!!

Keep Your Q-List Full

AO: ramble Q: Fallout (1st F) PAX: BabyRuth, Bundy, CESS, Churchkey, Easy Street, Fallout (1st F), Garnish, Friar Tuck, Hawg, Huffy, Love Child, Mud Dawg ( 2nd F), QuickBooks, SweetTart, Swingline, Paper Boo, 8 Mile, Winston, Costanza FNGs: None COUNT: 19 WARMUP: Complain about the route THE THANG: Run down Rosewood 15 minutes-ish, come back …

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Hey cupcake

AO: prowl Q: Baconator PAX: Baby Seal, Backstop, Baconator, Fenway, Ruby, Two Gloves, Hasbro FNGs: None COUNT: 7 WARMUP: John Wayne and mumblechatter THE THANG: Runners: 4.25 miles Ruckers: 2.25 miles ANNOUNCEMENTS: Sandlot at Westwood Saturday 9/23 COT: Fenway bday, Runt and family, baby seal’s wife🙏🏻 (car accident)

The Cindy 500

AO: the_castle Q: Turncoat PAX: Wham, Fergie, Dog-Faced Gremlin, McLovin, Grilz FNGs: None COUNT: 6 WARMUP: Side straddle hop x 15 Thorough the tunnel x 10 Downward dog and calf stretch THE THANG: The Iron pax Cindy 500 ANNOUNCEMENTS: Next week is High Stick, Billy Bob and McLovin COT: Prayers for Katniss’ father in law, …

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Fast. Slow. Go!

AO: kudzu Q: Rudder PAX: Goodspeed, BunkBed, Full Metal Jacket, Shuttlecock, Snowden, Valdez FNGs: None COUNT: 7 WARMUP: THE THANG: 7 pax running. A couple solo runners. 4 in a group. Valdez ran a Cobblestone 9 (which is equivalent to a half marathon!!). Shuttlecock stayed back with YHC while Snowden took off at mile 2 …

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Birthday “Q”

AO: sandlot Q: Fenway PAX: Backstop, Bayou, Hasbro, Ruby, Two Gloves, Mindframe FNGs: None COUNT: 7 WARMUP: Plank twist, windmill, imperial walkers, wide leg stretch, raise the roof, hillbillies, through the tunnel THE THANG: five strength exercises at four rounds total of twenty with overhead carry at end of each round utilizing two eight pound …

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IPC Week 3!

AO: thunder Q: Fallout (1st F) , BunkBed, SweetTart PAX: Insanity, Oscar, Phlegm, Spot, Stache, Fallout (1st F) FNGs: None COUNT: 8 WARMUP: Sweet Tart, Bunk Bed and Fallout unload blocks, start early THE THANG: IPC Wk 3 Insanity leaves for “reasons” Pax kick ass getting thru it! ANNOUNCEMENTS: Hero Hustle 5k this Saturday Columbia …

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No-count Beatdown

AO: sawmill Q: Rudder PAX: Goodspeed, Flapper FNGs: None COUNT: 3 WARMUP: Classical Sawmill Warmup: SSH, IW’s, Hillbillies, Butter Churners, Little Baby Arm Circles (forward AND backward), Mountain Climbers, Merkins, Freddie Mercury, Flutters, Trip T’s, Don Quixotes, and finished it off with everybody’s favorite: Finkel swings! THE THANG: Tabata!!! Packs let the clock count the …

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Not a noose

AO: ramble Q: Costanza PAX: QuickBooks, Friar Tuck, Bunch, Turtle, Mud Dawg ( 2nd F), Tube Socks, Paper Boo, DriveBy, Costanza, Bailiff, Swingline, Cauliflower, 8 Mile, BabyRuth, Stache FNGs: None COUNT: 15 WARMUP: THE THANG: Nice little run through streets of Rosewood not often run on with an optional mule adder at the end. connect.garmin.com/modern/course/197208317 …

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Where’s Tom Tom?

AO: stumble Q: Fallout (1st F) PAX: Pipeline, TapeWorm, TomTom, Fallout (1st F) FNGs: None COUNT: 4 WARMUP: Pipeline rolls up at 530 THE THANG: Up the hills to Shandon, came back Found Tom Tom ANNOUNCEMENTS: See channel COT: Tape’s sis-in-law’s dad passing away Gavin and family

Light Up the Night

AO: bladerunner Q: Goodspeed PAX: Valdez, Snowden, Rudder, Betty Crocker, The Beast, Lemmy, Gepetto FNGs: None COUNT: 8 WARMUP: Light Stretching by some THE THANG: Run hills, Run Flats, all miles ANNOUNCEMENTS: various mumblechatter COT:Prayers for the PAX

Book of Titus

AO: valhalla Q: Fenway PAX: Two Gloves, Baconator, Backstop FNGs: None COUNT: 4 WARMUP: various stretching exercise. THE THANG: Two mile Ruck with Bible verse from the Book of Titus ANNOUNCEMENTS: prayers for Runt’s Mom COT:No matter what may be trying to confront you today , you have what it takes to dominate that situation …

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Hump Day 5er

AO: scramble Q: Hawg PAX: Tarek, BooBoo, Collar, Gaston, Dry Heave, Kitty FNGs: None COUNT: 7 WARMUP: Go over route THE THANG: connect.garmin.com/modern/course/196135364 ANNOUNCEMENTS: Sign up for Waggle and Hero Hustle 5k COT: Use our every breath to glorify God in doing His will.

IPC 5k tune up

AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: 4 minute John Wayne THE THANG: 41 minute run/walk 2 minute intervals 3.15 miles ANNOUNCEMENTS: IPC Tuesday! SVHS track COT: New study coming Wednesday


AO: the-bunker Q: Dookie PAX: Jar Jar, Bidet, BunkBed, Lover Boy, Kryptonite FNGs: None COUNT: 7 Disclaimer WARMUP: run THE THANG: Do reps, run, rinse and repeat. lot of lunge, merkins, curls, OHP, Teddy Rolls ANNOUNCEMENTS: Several. Hero hustle this week! COT: Avoiding Burnout

IPC Week 3

AO: sawmill Q: Goodspeed PAX: Full Metal Jacket, Flapper, Rudder, Shuttlecock FNGs: None COUNT: 5 WARMUP: Get to the AO. Warm ups OYO THE THANG: IPC Week 3 ANNOUNCEMENTS: Golf Scramble Sign-ups COT:Prayers for Gavin

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