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!
Spur Day 2024
AO: SpurFNGs: NoneCOUNT: 29DISCLAIMERWARMUP:Biggie Smalls led the warm-up after a long time spend outside of the bootcamp gloom.Mosey down the stairs where Gi String (Lexington, SC) had the first and only spill of the day falling down the stairs.Made if half-way between the bleachers and the stairs.SSHTTTWMAll at varying counts and including some exercises with …
Spur Day 2024
AO: spur Q: BunkBed , Blind Date, Biggie Smalls PAX: Blind Date, Biggie Smalls, Alter Boy, Bush, Ronda, Betamax, Oscar, Lobstah, Tupperware, Gepetto, Bindi, Insanity, Gi String (Lexington, SC), BabyRuth(AOQ TheWall), Easy Street, Tube Socks, Dog-Faced Gremlin, CESS, Kitty, Flapper, Bemis, Prodigal, Fabio, Rexy, Moose, Columbo, Dropped Call, JunkMail FNGs: None COUNT: 29 DISCLAIMER WARMUP: …
Pre-Spur
AO: dawnstrike Q: Snowflake PAX: Lobstah, Oscar, Bindi, Snowflake, Fabio, Rexy, Moose FNGs: None COUNT: 7 THE THANG: moseying about, climbing over a wall, some brick work :alert: ANNOUNCEMENTS :alert: : Thanksgiving morning, 5:30 at Hand middle school COT: prayed for safety as people travel for Thanksgiving
Pre-Spur
AO: dawnstrike Q: Snowflake PAX: Lobstah, Oscar, Bindi, Snowflake, Fabio, Rexy, Moose FNGs: None COUNT: 7 THE THANG: moseying about, climbing over a wall, some brick work :alert: ANNOUNCEMENTS :alert: : Thanksgiving morning, 5:30 at Hand middle school COT: prayed for safety as people travel for Thanksgiving
7 Strong
AO: sandlot Q: Bayou PAX: Bayou, Ruby, Two Gloves, Running Rebel, Broke Down, Two Doses, Runt, Taylor Ashley AKA Leroy FNGs: None COUNT: 8 DISCLAIMER – Focus on being better than you were yesterday. WARMUP: SSH, Inch Worms, TTT, Burpees, IW’s, LBAC THE THANG: Thang – 7 Rounds 7 Hang Cleans 7 Back Squats 7 …
Ramble passing of the torch (or flag)
AO: ramble Q: Turtle , Stache PAX: BabyRuth(AOQ TheWall), Paper Boo, Easy Street, 8 Mile, DriveBy, Chewy, Swingline, CESS, Keystone, Ronda, Bundy, Garnish, Cauliflower, Bailiff, Gaston, Huffy, Quaker, Churchkey, Love Child, BunkBed, Double Rub, SweetTart, Bucket Truck, Kerrigan, Oscar, Betamax, Friar Tuck, LA Gear, Jar Jar, McNugget, TapeWorm, Nails, HolyPoker, TomTom (3rd F), Pipeline, Prodigal, …
Thunder Q
AO: thunder Q: Froman PAX: Spot, Betamax, Oscar, Phlegm, Adrian, Strudel, Kerrigan, Huffy, Insanity, CESS, SweetTart FNGs: None COUNT: 12 DISCLAIMER WARMUP: worm inspired stretches THE THANG: Amphitheater merkins, step-up/box jump, lunge walk, sprint, side straddle x5 butterfly ladder, wall sits, lbc :alert: ANNOUNCEMENTS :alert: : Friday Ramble Runvergence Sbucks near Publix, Saturday salutations Spur …
Thunder Q
AO: thunder Q: Froman PAX: Spot, Betamax, Oscar, Phlegm, Adrian, Strudel, Kerrigan, Huffy, Insanity, CESS, SweetTart FNGs: None COUNT: 12 DISCLAIMER WARMUP: worm inspired stretches THE THANG: Amphitheater merkins, step-up/box jump, lunge walk, sprint, side straddle x5 butterfly ladder, wall sits, lbc :alert: ANNOUNCEMENTS :alert: : Friday Ramble Runvergence Sbucks near Publix, Saturday salutations Spur …
Quaker’s Folly
AO: rogue Q: Easy Street PAX: Bemis, Cauliflower, Easy Street, Swingline, Winston, Tube Socks FNGs: None COUNT: 6 DISCLAIMER – WARMUP: Route explanation and who un-HC’d? THE THANG: strava.app.link/l7WPuvSnEOb :alert: ANNOUNCEMENTS :alert: : rogue and thunder converge next Thursday for our own Turkey Trot and beatdown, CBHM 12/21, FHF Phone Bank tomorrow 11/19 – Huffy …
Quaker’s Folly
AO: rogue Q: Easy Street PAX: Bemis, Cauliflower, Easy Street, Swingline, Winston, Tube Socks FNGs: None COUNT: 6 DISCLAIMER – WARMUP: Route explanation and who un-HC’d? THE THANG: strava.app.link/l7WPuvSnEOb :alert: ANNOUNCEMENTS :alert: : rogue and thunder converge next Thursday for our own Turkey Trot and beatdown, CBHM 12/21, FHF Phone Bank tomorrow 11/19 – Huffy …
Insert travolta gif
AO: ramble Q: Friar Tuck PAX: Bailiff, CESS, Frogger, Kerrigan, Easy Street, Paper Boo FNGs: None COUNT: 8 DISCLAIMER I forgot someone in the pax count but that’s bc most of y’all didn’t stay for coffee so shame on you WARMUP: THE THANG: 4mi :alert: ANNOUNCEMENTS :alert: : cold brew COT: prayers for safe travels …
Ruck
AO: prowl Q: Backstop PAX: Fenway, Two Gloves FNGs: None COUNT: 3 DISCLAIMER WARMUP: Hey F3 Walker! Just finished a 3-mile walk this morning and had a great chat about life, family, friends, and the economy. It was uplifting to catch up! Let’s keep praying for our loved ones and the upcoming holiday season. Grateful …
Hat Weather
AO: kudzu Q: Rudder (WeaselShaker) PAX: Betty Crocker, Bush, Cheesesteak, Full Metal Jacket, Switch Blade (Phil Orr) FNGs: None COUNT: 6 DISCLAIMER None WARMUP: None THE THANG: Rucked! :alert: ANNOUNCEMENTS :alert: : Sandlot 11 Anniversary!! With biscuits? COT: Prayers that we send God’s love into the world.
FrAmble Hills
AO: amble Q: Fallout PAX: Froman, Oscar, Bucket Truck, Termite, Fallout, improv, OBC FNGs: None COUNT: 7 DISCLAIMER WARMUP: Corporate jets THE THANG: 4 ran down Devine, up Saluda, up and down Heyward, back on Sims. 2 ruckers :alert: ANNOUNCEMENTS :alert: : Thanksgiving convergence at Thunder, run and bootcamp COT: All those heading to Richmond
FrAmble Hills
AO: amble Q: Fallout PAX: Froman, Oscar, Bucket Truck, Termite, Fallout, improv, OBC FNGs: None COUNT: 7 DISCLAIMER WARMUP: Corporate jets THE THANG: 4 ran down Devine, up Saluda, up and down Heyward, back on Sims. 2 ruckers :alert: ANNOUNCEMENTS :alert: : Thanksgiving convergence at Thunder, run and bootcamp COT: All those heading to Richmond
Insert travolta gif
AO: ramble Q: Friar Tuck PAX: Bailiff, CESS, Frogger, Kerrigan, Easy Street, Paper Boo FNGs: None COUNT: 8 DISCLAIMER I forgot someone in the pax count but that’s bc most of y’all didn’t stay for coffee so shame on you WARMUP: THE THANG: 4mi :alert: ANNOUNCEMENTS :alert: : cold brew COT: prayers for safe travels …
Insert travolta gif
AO: ramble Q: Friar Tuck PAX: Bailiff, CESS, Frogger, Kerrigan, Easy Street, Paper Boo FNGs: None COUNT: 8 DISCLAIMER I forgot someone in the pax count but that’s bc most of y’all didn’t stay for coffee so shame on you WARMUP: THE THANG: 4mi :alert: ANNOUNCEMENTS :alert: : cold brew COT: prayers for safe travels …
Queen Emily’s half pipe v1
AO: thunder Q: Frogger PAX: Phlegm, Lobstah, Adrian, Strudel, Spot, Insanity, Kerrigan, Fallout, Oscar, Snowflake FNGs: None COUNT: 11 I’ll update this later today… DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Queen Emily’s half pipe v1
AO: thunder Q: Frogger PAX: Phlegm, Lobstah, Adrian, Strudel, Spot, Insanity, Kerrigan, Fallout, Oscar, Snowflake FNGs: None COUNT: 11 I’ll update this later today… DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Fat Bottomed Girls
AO: sawmill Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Switch Blade (Phil Orr) FNGs: None COUNT: 3 DISCLAIMER YHC pre-ran and missed my turn. Arrived late. I’d like to think Pax stated disclaimer. I didn’t hear him NOT say it! WARMUP: Missed that too! THE THANG: Pax were Q-less. Flapper called in sick. Switch Blade …
Ruby Q
AO: sandlot Q: Ruby PAX: Fenway, Two Gloves FNGs: None COUNT: 3 DISCLAIMER Old man’s club. No professionals here. WARMUP: The usual – SSHs, TTT, Squats, IWs x 15 each LBACs – front back, seal claps, raise the roof and Micheal Phelps x 10 each THE THANG: 4 Corners 1 – 10 pull ups, 15 …
Fat Bottomed Girls
AO: sawmill Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Switch Blade (Phil Orr) FNGs: None COUNT: 3 DISCLAIMER YHC pre-ran and missed my turn. Arrived late. I’d like to think Pax stated disclaimer. I didn’t hear him NOT say it! WARMUP: Missed that too! THE THANG: Pax were Q-less. Flapper called in sick. Switch Blade …
Ruby Q
AO: sandlot Q: Ruby PAX: Fenway, Two Gloves FNGs: None COUNT: 3 DISCLAIMER Old man’s club. No professionals here. WARMUP: The usual – SSHs, TTT, Squats, IWs x 15 each LBACs – front back, seal claps, raise the roof and Micheal Phelps x 10 each THE THANG: 4 Corners 1 – 10 pull ups, 15 …
Fat Bottomed Girls
AO: sawmill Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Switch Blade (Phil Orr) FNGs: None COUNT: 3 DISCLAIMER YHC pre-ran and missed my turn. Arrived late. I’d like to think Pax stated disclaimer. I didn’t hear him NOT say it! WARMUP: Missed that too! THE THANG: Pax were Q-less. Flapper called in sick. Switch Blade …
Booty rocking everywhere, just not on my foot anymore
AO: rogue Q: Friar Tuck PAX: 8 Mile, Bemis, clickbait, Easy Street, BabyRuth(AOQ TheWall), SweetTart, Swingline FNGs: None COUNT: 8 DISCLAIMER I am a professional WARMUP: sleep in THE THANG: 4mi :alert: ANNOUNCEMENTS :alert: : Bemis w the wall on sat. Satellite wall in VA COT: Mrs Hartman’s surgery
Ruby Q
AO: sandlot Q: Ruby PAX: Fenway, Two Gloves FNGs: None COUNT: 3 DISCLAIMER Old man’s club. No professionals here. WARMUP: The usual – SSHs, TTT, Squats, IWs x 15 each LBACs – front back, seal claps, raise the roof and Micheal Phelps x 10 each THE THANG: 4 Corners 1 – 10 pull ups, 15 …
Fat Bottomed Girls
AO: sawmill Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Switch Blade (Phil Orr) FNGs: None COUNT: 3 DISCLAIMER YHC pre-ran and missed my turn. Arrived late. I’d like to think Pax stated disclaimer. I didn’t hear him NOT say it! WARMUP: Missed that too! THE THANG: Pax were Q-less. Flapper called in sick. Switch Blade …
Booty rocking everywhere, just not on my foot anymore
AO: rogue Q: Friar Tuck PAX: 8 Mile, Bemis, clickbait, Easy Street, BabyRuth(AOQ TheWall), SweetTart, Swingline FNGs: None COUNT: 8 DISCLAIMER I am a professional WARMUP: sleep in THE THANG: 4mi :alert: ANNOUNCEMENTS :alert: : Bemis w the wall on sat. Satellite wall in VA COT: Mrs Hartman’s surgery
Ruby Q
AO: sandlot Q: Ruby PAX: Fenway, Two Gloves FNGs: None COUNT: 3 DISCLAIMER Old man’s club. No professionals here. WARMUP: The usual – SSHs, TTT, Squats, IWs x 15 each LBACs – front back, seal claps, raise the roof and Micheal Phelps x 10 each THE THANG: 4 Corners 1 – 10 pull ups, 15 …
Fat Bottomed Girls
AO: sawmill Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Switch Blade (Phil Orr) FNGs: None COUNT: 3 DISCLAIMER YHC pre-ran and missed my turn. Arrived late. I’d like to think Pax stated disclaimer. I didn’t hear him NOT say it! WARMUP: Missed that too! THE THANG: Pax were Q-less. Flapper called in sick. Switch Blade …
Booty rocking everywhere, just not on my foot anymore
AO: rogue Q: Friar Tuck PAX: 8 Mile, Bemis, clickbait, Easy Street, BabyRuth(AOQ TheWall), SweetTart, Swingline FNGs: None COUNT: 8 DISCLAIMER I am a professional WARMUP: sleep in THE THANG: 4mi :alert: ANNOUNCEMENTS :alert: : Bemis w the wall on sat. Satellite wall in VA COT: Mrs Hartman’s surgery
Ruby Q
AO: sandlot Q: Ruby PAX: Fenway, Two Gloves FNGs: None COUNT: 3 DISCLAIMER Old man’s club. No professionals here. WARMUP: The usual – SSHs, TTT, Squats, IWs x 15 each LBACs – front back, seal claps, raise the roof and Micheal Phelps x 10 each THE THANG: 4 Corners 1 – 10 pull ups, 15 …
Fat Bottomed Girls
AO: sawmill Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Switch Blade (Phil Orr) FNGs: None COUNT: 3 DISCLAIMER YHC pre-ran and missed my turn. Arrived late. I’d like to think Pax stated disclaimer. I didn’t hear him NOT say it! WARMUP: Missed that too! THE THANG: Pax were Q-less. Flapper called in sick. Switch Blade …
Birthday suit runs?
AO: hammer Q: Birthday Suit PAX: Zuba, Bindi, McNugget, Wally, DeVille FNGs: None COUNT: 6 DISCLAIMER not a pro WARMUP: SSH, baby arm circles, squats THE THANG: Mosey to Dollar General parking lot. 5 pain stations while one pax runs to Therapy Place. Merkins Iron cross Lunges Flutter kicks LBCs Mosey back to Trenholm parking …
Booty rocking everywhere, just not on my foot anymore
AO: rogue Q: Friar Tuck PAX: 8 Mile, Bemis, clickbait, Easy Street, BabyRuth(AOQ TheWall), SweetTart, Swingline FNGs: None COUNT: 8 DISCLAIMER I am a professional WARMUP: sleep in THE THANG: 4mi :alert: ANNOUNCEMENTS :alert: : Bemis w the wall on sat. Satellite wall in VA COT: Mrs Hartman’s surgery
Ruby Q
AO: sandlot Q: Ruby PAX: Fenway, Two Gloves FNGs: None COUNT: 3 DISCLAIMER Old man’s club. No professionals here. WARMUP: The usual – SSHs, TTT, Squats, IWs x 15 each LBACs – front back, seal claps, raise the roof and Micheal Phelps x 10 each THE THANG: 4 Corners 1 – 10 pull ups, 15 …
Birthday suit runs?
AO: hammer Q: Birthday Suit PAX: Zuba, Bindi, McNugget, Wally, DeVille FNGs: None COUNT: 6 DISCLAIMER not a pro WARMUP: SSH, baby arm circles, squats THE THANG: Mosey to Dollar General parking lot. 5 pain stations while one pax runs to Therapy Place. Merkins Iron cross Lunges Flutter kicks LBCs Mosey back to Trenholm parking …
Booty rocking everywhere, just not on my foot anymore
AO: rogue Q: Friar Tuck PAX: 8 Mile, Bemis, clickbait, Easy Street, BabyRuth(AOQ TheWall), SweetTart, Swingline FNGs: None COUNT: 8 DISCLAIMER I am a professional WARMUP: sleep in THE THANG: 4mi :alert: ANNOUNCEMENTS :alert: : Bemis w the wall on sat. Satellite wall in VA COT: Mrs Hartman’s surgery
Another Woodshed Around the Clock
AO: woodshed Q: Silver Bullet PAX: Ash (COMZ), Kenny G, Pondo, Silent Bob, Silver Bullet, Jasmine FNGs: None COUNT: 5 DISCLAIMER WARMUP: SSH (20)—rotate 5 minutes on the clock dial Imperial Walkers (20)—rotate Arm Circles (fwd 20, back 20, overhead 20)—rotate Squats (20) 5 burpies Jog around the Circus and to the playground THE THANG: …
Birthday suit runs?
AO: hammer Q: Birthday Suit PAX: Zuba, Bindi, McNugget, Wally, DeVille FNGs: None COUNT: 6 DISCLAIMER not a pro WARMUP: SSH, baby arm circles, squats THE THANG: Mosey to Dollar General parking lot. 5 pain stations while one pax runs to Therapy Place. Merkins Iron cross Lunges Flutter kicks LBCs Mosey back to Trenholm parking …
Booty rocking everywhere, just not on my foot anymore
AO: rogue Q: Friar Tuck PAX: 8 Mile, Bemis, clickbait, Easy Street, BabyRuth(AOQ TheWall), SweetTart, Swingline FNGs: None COUNT: 8 DISCLAIMER I am a professional WARMUP: sleep in THE THANG: 4mi :alert: ANNOUNCEMENTS :alert: : Bemis w the wall on sat. Satellite wall in VA COT: Mrs Hartman’s surgery
Another Woodshed Around the Clock
AO: woodshed Q: Silver Bullet PAX: Ash (COMZ), Kenny G, Pondo, Silent Bob, Silver Bullet, Jasmine FNGs: None COUNT: 5 DISCLAIMER WARMUP: SSH (20)—rotate 5 minutes on the clock dial Imperial Walkers (20)—rotate Arm Circles (fwd 20, back 20, overhead 20)—rotate Squats (20) 5 burpies Jog around the Circus and to the playground THE THANG: …
Birthday suit runs?
AO: hammer Q: Birthday Suit PAX: Zuba, Bindi, McNugget, Wally, DeVille FNGs: None COUNT: 6 DISCLAIMER not a pro WARMUP: SSH, baby arm circles, squats THE THANG: Mosey to Dollar General parking lot. 5 pain stations while one pax runs to Therapy Place. Merkins Iron cross Lunges Flutter kicks LBCs Mosey back to Trenholm parking …
Queen Emily’s half pipe v1
AO: thunder Q: Frogger PAX: Phlegm, Lobstah, Adrian, Strudel, Spot, Insanity, Kerrigan, Fallout, Oscar, Snowflake FNGs: None COUNT: 11 I’ll update this later today… DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Another Woodshed Around the Clock
AO: woodshed Q: Silver Bullet PAX: Ash (COMZ), Kenny G, Pondo, Silent Bob, Silver Bullet, Jasmine FNGs: None COUNT: 5 DISCLAIMER WARMUP: SSH (20)—rotate 5 minutes on the clock dial Imperial Walkers (20)—rotate Arm Circles (fwd 20, back 20, overhead 20)—rotate Squats (20) 5 burpies Jog around the Circus and to the playground THE THANG: …
Birthday suit runs?
AO: hammer Q: Birthday Suit PAX: Zuba, Bindi, McNugget, Wally, DeVille FNGs: None COUNT: 6 DISCLAIMER not a pro WARMUP: SSH, baby arm circles, squats THE THANG: Mosey to Dollar General parking lot. 5 pain stations while one pax runs to Therapy Place. Merkins Iron cross Lunges Flutter kicks LBCs Mosey back to Trenholm parking …
Queen Emily’s half pipe v1
AO: thunder Q: Frogger PAX: Phlegm, Lobstah, Adrian, Strudel, Spot, Insanity, Kerrigan, Fallout, Oscar, Snowflake FNGs: None COUNT: 11 I’ll update this later today… DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Another Woodshed Around the Clock
AO: woodshed Q: Silver Bullet PAX: Ash (COMZ), Kenny G, Pondo, Silent Bob, Silver Bullet, Jasmine FNGs: None COUNT: 5 DISCLAIMER WARMUP: SSH (20)—rotate 5 minutes on the clock dial Imperial Walkers (20)—rotate Arm Circles (fwd 20, back 20, overhead 20)—rotate Squats (20) 5 burpies Jog around the Circus and to the playground THE THANG: …
Birthday suit runs?
AO: hammer Q: Birthday Suit PAX: Zuba, Bindi, McNugget, Wally, DeVille FNGs: None COUNT: 6 DISCLAIMER not a pro WARMUP: SSH, baby arm circles, squats THE THANG: Mosey to Dollar General parking lot. 5 pain stations while one pax runs to Therapy Place. Merkins Iron cross Lunges Flutter kicks LBCs Mosey back to Trenholm parking …
Queen Emily’s half pipe v1
AO: thunder Q: Frogger PAX: Phlegm, Lobstah, Adrian, Strudel, Spot, Insanity, Kerrigan, Fallout, Oscar, Snowflake FNGs: None COUNT: 11 I’ll update this later today… DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT: