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!
Purloining Muddawg’s Strava
AO: ramble Q: Lego , Mud Dawg PAX: Bunch, Windy, Cauliflower, Tube Socks, CESS, Stache, DriveBy, Friar Tuck, Quaker, Bundy, Turtle, Churchkey, BunkBed, 8 Mile, Garnish FNGs: None COUNT: 17 WARMUP: Watching Stache Stretch THE THANG: 4.01 miles from Muddawg’s Strava history :alert: ANNOUNCEMENTS :alert: : The Wall is in Lexington this Saturday. Im not …
It’s My Birthday!!
AO: amble Q: Betamax PAX: Seahorse, Lobstah, Froman, Nails, Oscar, Bucket Truck, Fallout, Quick Dry FNGs: None COUNT: 9 WARMUP: FULL route description in great detail (you’re welcome) THE THANG: You already know – as God intended :alert: ANNOUNCEMENTS :alert: : Speed for Need in May; Blueberry Bunker Challenge (see Fallout or Jar Jar) COT: …
Bundy and BunkBed’s Mandate
AO: ramble_lunch Q: BunkBed PAX: Bundy FNGs: None COUNT: 2 WARMUP: Ask for two person booth with the best mood lighting. THE THANG: – Discuss the awesomness of our server’s mustache – Try and figure out what a Huarache, Torta and Molotes were. – Bundy – Gets one of those cool cokes in a glass …
Hills!
AO: kudzu Q: Snowden (Weasel Supporter) PAX: The Beast, Cheesesteak, Lemmy, Snowflake, Rudder (WeaselShaker), Gepetto, Snowden (Weasel Supporter), Full Metal Jacket FNGs: None COUNT: 8 WARMUP: unnecessary THE THANG: run your planned run. Lemmy cheesesteak and the beast did hill repeats. gepetto did his thing. Jim and Karl ran the cobblestone loop. Rudder …
What the hill
AO: sawmill Q: Snowden (Weasel Supporter) PAX: Snowden (Weasel Supporter), Lemmy, Cheesesteak, The Beast, Gepetto, Rudder (WeaselShaker), Full Metal Jacket, Snowflake FNGs: None COUNT: 8 WARMUP: unnecessary THE THANG: run your planned run. Lemmy cheesesteak and the beast did hill repeats. gepetto did his thing. Jim and Karl ran the cobblestone loop. Rudder did his …
5k Friday
AO: prowl Q: Baconator , Fenway, Ruby, Two Gloves PAX: Baconator, Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: walk and talk 6:00 THE THANG: Ruckers:2.25 miles RUNNERS: 3.4 :alert: ANNOUNCEMENTS :alert: : clean out tomorrow with Fenway at neighbors house. After Saturday workout. 30 minute junk removal in The woodlands. COT:
Stumble Quarterly Heist
AO: stumble Q: heist PAX: Prodigal, Ash (COMZ), Corndog, TapeWorm, heehaw, Kenny G, Jar Jar, Teddy, Ronaldo, Bidet, Odyssey, TomTom (3rd F), Pondo, Chewy, Pipeline, Skirt, Serena, heist, Lunch Lady (Beets), Quartermaster, Silent Bob, Kemba, Mushu, Duck Hunt FNGs: None COUNT: 24 THE THANG: www.strava.com/activities/11267272941 (Ruckers, kettlebellers, walkers as well) :alert: ANNOUNCEMENTS :alert: : 5/11 …
17 floors down in Frankfurt (workout inspired by true story)
AO: the_castle Q: Turncoat PAX: Wannabe, SweetTart, TOY, Wham, Fergie, Kamikaze, Special K, grilz, McLovin, Turnpike FNGs: None COUNT: 11 WARMUP: Side straddle hop x 20 Through the tunnel x 15 Downward dog and calf stretch Butterfly stretch Tow touch stretch Merkins x 10 THE THANG: Grab blocks and bring to 4 way. Curls x …
17 floors down in Frankfurt (workout inspired by true story)Read More »
Neighborhood patrol
AO: rogue Q: capgun PAX: capgun, Bemis, Swingline, Easy Street, SweetTart, Prodigal, Friar Tuck, Meat Loaf, Snuggles, Bidet, Mushu FNGs: None COUNT: 11 WARMUP: Dogs, like people, are not to be trusted THE THANG: Ring around the woodlands :alert: ANNOUNCEMENTS :alert: : need for speed, bidets berry challenge COT: prayers for the sick
Culsac Capture
AO: woodshed Q: Teddy PAX: Silent Bob, Pipeline, Kenny G, @ShadeTree FNGs: None COUNT: 5 WARMUP: the yoosh – side straddles, imperial walkers, arm circles, windmills & squats THE THANG: Moseyed out onto Galway. Paused in front of the school to enjoy the newly mown grass and some mary – 20 LBCs, 20 Russian twists …
Rotating Coupon Beatdown
AO: sawmill Q: Full Metal Jacket PAX: Flapper, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 3 WARMUP: Stretches/SSHs/LBACs-Air Press/Seal Claps/IWs-Hillbillies/9-count Squats THE THANG: -Pax do a brisk John Wayne (1 pax carrying coupon) to Blythewood Baseball Fields, rotating the coupon approx every 50 yds -1 Pax does 50 Chest Presses with coupon – other …
Vacuum of Leadership
AO: score Q: Charley (f3Pele) PAX: Lumen, Nails, Spool FNGs: None COUNT: 4 WARMUP: Ballboy was supposed to Q and overslept, and yours truly, the supposed leader of this band of brothers, also was absent due to painful hip syndrome. In the Vacuum of Leadership this AM, Pele stepped up and led! Thanks Pele THE …
Dirty 30
AO: sandlot Q: Runt PAX: Bayou, Fenway, Ruby, F3 Pizza Pizza FNGs: None COUNT: 5 WARMUP: – side straddle hop IC x 20 – Through the tunnel IC x 20 – Hillbillies IC x 20 – LBAC IC x 20 THANG 1: – 10 yd broad jump, 10 no cheat burpees, 10 curtesy lunges (each …
Tour of homes
AO: swampfox Q: Strom PAX: Nelly, Kitty, Kilt, Strom FNGs: None COUNT: 4 WARMUP THE THANG: Trip around the hood with a heap of ab work (pool season). Finished with some blocks. ANNOUNCEMENTS : Convergence at Trenholm Plaza on Tuesday COT
Our favorite hill
AO: hammer Q: Zuba PAX: Bindi, Zuba, Ratatouille FNGs: None COUNT: 3 WARMUP: SSH OYO Little baby arm circles in cadence Through the tunnel in cadence THE THANG: Mosey to Barnes Springs Rd with two stops for 10 burpees along the way. Up the hill, exercise at each mailbox, then down the hill. Exercise rotation …
“Enjoying” the Tunes
AO: thunder Q: Fallout PAX: Betamax, Oscar, Snowflake, Jabberwocky, Phlegm, Spot, Bucket Truck, Insanity, Fallout, Garnish, Tardy (Charleston) FNGs: None COUNT: 11 Music, buy-in to change is (2) burpees, once per exercise Warmup SSH, IC, 50 Merkins, 40 Squats, IC, 15 Imperial Walkers, IC, 20 Hip thrusters, IC, 10 (both, then each leg) Mosey to …
8 mile infinite sets
AO: ramble Q: 8 Mile PAX: Turtle, Churchkey, Bundy, Huffy (CBHM Masters Champ), BabyRuth(AOQ TheWall), Garnish, Windy, Swingline, Paper Boo, QuickBooks, Bootleg, Tube Socks, Hasselhoff FNGs: None COUNT: 14 WARMUP: route audibles THE THANG: 3min hard, 90s easy x 5 :alert: ANNOUNCEMENTS :alert: : bundy and garnish can’t touch their toes, hasselhoff can COT: may …
Flat(ish) Wednesday Route
AO: 0500_club Q: Quaker PAX: Lobstah, Cauliflower, Friar Tuck FNGs: None COUNT: 4 WARMUP: Dodge the road work all over the place and end up at Outspokin parking lot. Explain the route. THE THANG: We added an extra .25 due to the road work on Millwood and Devine, had a Code Brown, but mission accomplished …
Conflicting Start Times
AO: bladerunner Q: Gepetto PAX: Lemmy, Snowden (Weasel Supporter), Rudder (WeaselShaker), Full Metal Jacket, Bush FNGs: None COUNT: 6 WARMUP: Prerun and work for YHC, I’m assuming not much for the others. THE THANG: run until 6 AM :alert: ANNOUNCEMENTS :alert: : F# Florence 10 Year Anniversary coming up, Rudder to post details. FMJ collecting …
Bells and pups and hips
AO: iron_yard Q: Teddy PAX: Pondo, Ash (COMZ) FNGs: None COUNT: 3 WARMUP: inspect hips THE THANG: kettlebell exercises
ODB
AO: the-bunker Q: Jar Jar PAX: Bidet, Mushu FNGs: None COUNT: 3 WARMUP: converts for officer Drew bar memorial THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
All The Hills
AO: rogue Q: Bemis PAX: Friar Tuck, Bemis, SweetTart, Flipper, Cauliflower, Easy Street, Shocker, @noonan FNGs: None COUNT: 8 WARMUP: waiting on our missing HCs THE THANG: Hills, some repeated :alert: ANNOUNCEMENTS :alert: : see announcements COT: reach out to brothers you haven’t seen – connect just because. Prayers for family members and coworkers
Back to the Future at Woodshed
AO: woodshed Q: Teddy PAX: heehaw, Kenny G, Pipeline, Pondo, @ShadeTree FNGs: None COUNT: 6 Cool morning for 6 pax who gathered in the light of the pink moon to #get better. Kotters to @ShadeTree, posting for the first time in a while- good to have you back! WARMUP: 20 sidestraddle hops, 20 imperial walkers, …
Bucket o’Pain in the Field!
AO: sawmill Q: Full Metal Jacket PAX: Rudder (WeaselShaker), Shuttlecock, Lemmy, Full Metal Jacket, Bush, Gepetto, Cheesesteak FNGs: None COUNT: 7 WARMUP: Yep! -Stretches/LBACs/IWs/Hillbillies/9-Count Squats/Mtn Climbers THE THANG: Mosey from parking lot to athletic fields with bucket full of 10 :tennis: with exercises/reps written on each :tennis:. -Each pax throws at least 1 :tennis: into …
Return of the Winkie
AO: score Q: Lumen PAX: Charley (f3Pele), Crawlspace, Sled, Nails FNGs: None COUNT: 5 WARMUP: SSHs, Imp Walkers and assorted stretches + a round of Thru the Tunnel THE THANG: 2 rounds of Traveling SSHs, 10 Army style hand release Merkins, Brick work with rows, curls, tris, ohps, wall sit, calf raises, iron crosses, bollard …
Ruby Q
AO: sandlot Q: Ruby PAX: Bayou, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 5 WARMUP: SSH, IWs, TTTs, HBs x 15 each LBACs – forward, backwards along with raise the roofs and Michael Phelps x 10 each THE THANG: 5 rounds of 5 exercises with a weighted bag 5 man makers 10 clean and …
Ground Hog Day
AO: swampfox Q: Billy Bob PAX: Strom, Stent, Kitty, Leprechaun, Kilt, Sheets, Nelly, Fountainhead, Polo FNGs: None COUNT: 10 WARMUP: SSH, Merkins, Big Boys, Squats, Burpees THE THANG: Rinse and repeat and repeat and repeat. Finish with Dealers Choice Mary :alert: ANNOUNCEMENTS :alert: : Check Slack COT: Billy bob closed it out
Good times, great oldies
AO: hammer Q: BooBoo PAX: BooBoo, Bindi, Ratatouille FNGs: None COUNT: 3 WARMUP:stretch THE THANG:APFT :alert: ANNOUNCEMENTS :alert: : Cayce runvergence COT:
Grand Re-Opening of The Rock’s Rockbridge Bridge
AO: the-rock Q: Silent Bob PAX: BooBoo, Hawg, McNugget, Leprechaun, Easy Street, Silent Bob FNGs: None COUNT: 6 THE THANG: Big boy sit-ups at the top of the hill, merkins at the bottom of hill. Start at 25 reps and decrease by 1 with each lap of the hill. 3 for The Rock, 3 for …
WTF — Work the Fork Route
AO: amble Q: DriveBy PAX: Nails, Oscar, Trademark, DriveBy FNGs: None COUNT: 4 WARMUP: Park the cars; get out of the cars, go over the route. THE THANG: Run the route, but have Nails make you go in the right direction. :alert: ANNOUNCEMENTS :alert: : Wednesday 5:15 Parkland Plaza Runvergence COT: Prayers for W.A. Perry …
Hay is in the BARNwell
AO: 0500_club Q: BunkBed PAX: SweetTart, CESS, Quaker, Fallout, Cauliflower FNGs: None COUNT: 6 CONDITIONS: Absolutely beautiful weather this morning to support the PAX in the stupidity they engaged in. Fallout started the day by getting PT exercises done in the parking lot, SweetTart parked where he thought score was, but that was actually brickpile’s …
R@W
AO: raw Q: Gepetto PAX: Rudder (WeaselShaker), Cheesesteak FNGs: None COUNT: 3 WARMUP: 1.5 miles because R@W starts at 5 THE THANG: Back for PAX who start R@W at 5:15 for the dumbell loop. Rudder surprised us on the upper loop that we had to do a double upper loop to get 4.5 miles. Cheese …
Raw West, the most raw.
AO: raw Q: Lemmy PAX: The Beast FNGs: None COUNT: 2 WARMUP: Ran together for about 3 miles. THE THANG: One kept going for another 3 miles; the other ran around and around the track. :alert: ANNOUNCEMENTS :alert: : Taking credit for R@W West post. Whenever two or more gather… COT: Safe travels to Iowa …
10 year anniversary?
AO: score Q: Prenup PAX: Lumen, SweetTart, Spool FNGs: None COUNT: 4 WARMUP: Mostly discussion that had Spool not showed we’d already be having coffee. Sweet tart showed in the middle to inform us this was Score’s 10 year anniversary. THE THANG: Debate about whether or not this really was 10 year anniversary. Also wondered …
No hope hill
AO: valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP:walk and talk 2:00; 10 Count squat, merkins, SSH THE THANG: No hope hill: Interval walk-run pain station at stop signs 10 count (merkins, squats) for 35 minutes :alert: ANNOUNCEMENTS :alert: : COT: prayers for Linda, Sally, DJ travel
Scattered Herd of Bulls
AO: the_bull Q: Prodigal PAX: Bidet, Jar Jar, Prodigal, Snowflake, TapeWorm FNGs: None COUNT: 5 WARMUP: For Snowflake and TW THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage stairwells. …
🍳
AO: scramble Q: Tarek PAX: Collar, Kitty, Strom FNGs: None COUNT: 4 WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Cool Hand Monday
AO: stumble Q: BabyRuth(AOQ TheWall) PAX: capgun, HolyPoker, TomTom (3rd F), BabyRuth(AOQ TheWall) FNGs: None COUNT: 4 WARMUP: Gloves were worn THE THANG:https://www.strava.com/routes/2864665431179946486 :alert: ANNOUNCEMENTS :alert: : COT: Prayers for the end of all war and conflict
Point Comfort Discomfort
AO: the_castle Q: Wham PAX: grilz, Turnpike, Fergie, McLovin, Buc-ee, Dog-Faced Gremlin, Kamikaze, Wham, Wannabe, Burgundy, Turncoat, Special K FNGs: None COUNT: 12 WARMUP: SSH, LBAC, calf stretch THE THANG: 12 man Indian run with lead carrying medicine ball. Stop at right streets for merkins and monkey humpers. Followed by 3 laps around Point Comfort …
Winston created a route AND showed up for Q
AO: ramble Q: Winston PAX: 8 Mile, Bundy, Churchkey, Friar Tuck, Garnish, Love Child, QuickBooks, Stache, Turtle, Winston FNGs: None COUNT: 10 WARMUP: Trash talking LoveChild’s gloves THE THANG: Downtown & Segra Park loop :alert: ANNOUNCEMENTS :alert: : Name-O-Rama goes before announcements! COT:
Sergeant was AWOL so….DC
AO: battle Q: CESS PAX: Spot, Fountainhead, Billy Bob, CESS, Mimosa FNGs: None COUNT: 5 WARMUP: SSH IC x 10 Merkins IC x 10 Mosey to the Battle Loop Grab 4 blocks THE THANG: Cess: One Pax runs the battle loop (this is the timer) One Pax does curls One Pax does squats One Pax …
Block Party @ FALLOUT’s
AO: dawnstrike Q: Hawg PAX: Quaker, Silent Bob, Lobstah, Oscar, Misfire, Snowflake FNGs: None COUNT: 7 WARMUP: SSH IC TTT IC LBAC 15 OYO Forward & Reverse BAC 15 OYO Forward & Reverse 20 merkins OYO THE THANG: Mosey to get blocks Circle up on grassy knoll in front near Millwood stop 1 20 leg …
Bucket o’Pain and Many Miles! Gepetto is Back!
AO: sawmill Q: Full Metal Jacket PAX: Gepetto, Snowden (Weasel Supporter), Bush, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 5 WARMUP:Stretches THE THANG: 3 Pax ran 8 miles due to Gepetto being back in the game! 2 Pax did Bucket o’Pain -Pick a :tennis: and do what it says on the ball; complaining expected …
Mission Bells
AO: the_mission Q: BunkBed PAX: Spot, The Beast, Heisenberg, Bookworm, Sherwin FNGs: None COUNT: 6 WARMUP: YHC rolls in early for a wonderful bootcamp with the PAX of The Mission. T-Claps to Spot and The Beast for joining in on the fun! It was good to see the Mission crew out and about. Fun times …
FRAN or FOE
AO: sandlot Q: Bayou PAX: The Beast, Running Rebel, Bayou, Trent Robinson, Jordan Portee, Demonte Jacobs Pretty Ricky FNGs: 1 Demonte Jacobs Pretty Ricky COUNT: 6 WARMUP: SSH x 20 IW’s x 20 TTT x 20 LBAC x 20 THE THANG: 21-15-9-6-3 Merkins Squats Reverse Lunges Core Cardio (1-2-3-4-5) – Rounds Up the Steps :alert: …
Fast Times at Harry Bison High
AO: the-wall Q: Sleasley PAX: Cauliflower, Friar Tuck, Bootleg, BabyRuth(AOQ TheWall), capgun, Iceman FNGs: None COUNT: 7 WARMUP: let’s hit the trails! THE THANG: bluebird day, fast times, & perfect misdirection ANNOUNCEMENTS: In the spirit of the day…sign up for a trail race :skull: COT: all the good things! strava.app.link/jy7kyDT4WIb
Wing lifts
AO: ramble_lunch Q: Bootleg PAX: Winston, Jar Jar, Bundy, Friar Tuck, Cauliflower, 8 Mile, Churchkey, BabyRuth(AOQ TheWall), Bootleg, Keystone, SweetTart, Froman, Footstool FNGs: None COUNT: 13 WARMUP: eat fried zucchini chips THE THANG: eat chicken wings ANNOUNCEMENTS: Froman generously bought a round; Cauliflower milked it; Churchkey asks if it’s okay to wear sunglasses in a …
Miles and Merkins
AO: kudzu Q: Valdez PAX: Full Metal Jacket, Gepetto, Lemmy, The Beast FNGs: None COUNT: 5 Mosey around the Hood while shinning in the spot light! WARMUP: Why? THE THANG: Run hills or flat. Merkins ANNOUNCEMENTS: prayers for Goulash (F3 Wichita) and 2.0 recently diagnosed with Type 1 Diabetes COT: Prayers for all
Scramble Friday
AO: scramble Q: Ratatouille PAX: Strom, Bindi, BooBoo, Collar, Kitty, Pinkman, Ratatouille, Sergeant Slaughter, Tarek, McNugget, Gaston FNGs: None COUNT: 11 Head North on Trenholm, L on Reamer, R on satchelford, L on Oakhill, L on Ravenwood, L on Fernwood, L on Sylvan, R on Nelson, R on Trenholm, COT
Corndog’s Sword
AO: stumble Q: Corndog PAX: Chewy, TomTom (3rd F), HolyPoker, Prodigal, Odyssey, Ash (COMZ), Quartermaster, TapeWorm, Teddy, Silver Bullet, Kemba, BabyRuth(AOQ TheWall), LA Gear, Lunch Lady (Beets), Pondo, Skirt, Dunk Hunt FNGs: None COUNT: 18 WARMUP: Route link wouldn’t load for Prodigal. TomTom assured him he wouldn’t let him get lost. THE THANG: Assault Sword …