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!

Stumble Runvergence – NOT the Lazy Sperm

AO: Stumble Q: Silent Bob PAX: Silent Bob, Fallout (1st F), McNugget, Teddy, Silver Bullet, Swingline, clickbait, Wally, Jar Jar, Bundy, Mud Dawg ( 2nd F), Betamax, DriveBy, Cauliflower, Bailiff, Turtle, Winston, Friar Tuck, Churchkey, Kenny G, SweetTart, Nails, Pondo, Zima, Trademark, Oscar, Huffy, Pipeline, Costanza, TomTom, BabyRuth, Ziffel, BunkBed, Prodigal, Flo, Tarek, Ronda, LA …

Stumble Runvergence – NOT the Lazy SpermRead More »

Rovet Welcome Tour

AO: Score Q: Eric Gluse PAX: Charley (f3Pele), Eric Gluse, Lumen, Ripcord, Sled, Mud Dawg ( 2nd F) FNGs: None COUNT: 7 WARMUP- Score – Slow and deliberate’ Dreher Block by Block Tour Runvergance – Woodhill Friday 5:30

Ruby Q

AO: Sandlot Q: Ruby PAX: Coin Flip, Fenway, Hasbro, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: SSHs x20, IWs x 20, TTHs x 20, Hillbillies x 20, Abe Vigodas x 20, LBACs forward x 10, backwards x 10, arm flutters x 10, Michael Phelps x 10 THE THANG: Simple stuff – 5 rounds, 20 …

Ruby QRead More »

Sawmill Strong

AO: Sawmill Q: The Beast PAX: The Beast, Lemmy, Snowden, Rudder, Goodspeed, Flapper, Full Metal Jacket FNGs: None COUNT: 7 WARMUP: SSH, Little baby arm circles, TTT, Finkle swings THE THANG: Merkins, Abs, leg exercises. Rinse and Repeat for 3 rounds then go for a short walk around the parking lot. MARY: During the beatdown …

Sawmill StrongRead More »

Pelham is much worse than I remembered

AO: Rogue Q: Churchkey PAX: Cauliflower, Churchkey, Easy Street, Friar Tuck, Bemis, TapeWorm, Kenny G, Sleasley, clickbait, Swingline FNGs: None COUNT: 10 WARMUP: deciding if we were gonna count Shocker & Noonan THE THANG: www.strava.com/routes/3076242001848379196 MARY: “Did you run today? Yeah, but I don’t want to talk about it.” Tapeworm struts into COT like pimp …

Pelham is much worse than I rememberedRead More »

Bottle & Caps 2.0

AO: Stumble Q: TapeWorm PAX: Ash, capgun, LA Gear, TapeWorm, Prodigal, CoPay FNGs: None COUNT: 6 WARMUP: OYO THE THANG: Run to TW’s Home, Grab a Gatorade Bottle and Return to AO


AO: -Bunker Q: Jar Jar PAX: Jar Jar, Bidet, Ronaldo FNGs: None COUNT: 3 WARMUP: YOLO, or is it YHC? THE THANG: 11s on the hill, try to avoid Mustangs. Merkin/BBSU Cusack 11s on the track. CDDs, Pulse-ups 4 minute curls, with OHP and Tris and Lat work thrown in Burpees ANNOUNCEMENTS: Prayer requests for …

CountaramamamamaRead More »

Maybe he’s a construction worker

AO: Bladerunner Q: Snowden PAX: Shuttlecock, Valdez, Gepetto, Rudder, Goodspeed, Full Metal Jacket, Cottontail, Mimi, Snowden, Lemmy FNGs: None COUNT: 10 WARMUP: talk THE THANG: Speed intervals, Track work, hills, general running.   Grousing, bloodletting, capitulation. Mimi pulled a rockford files style park and run to catch our group. It was fun. MARY: Ultimately no. …

Maybe he’s a construction workerRead More »

Big Lots

AO: Sandlot Q: Runt PAX: Coin Flip, Two Gloves, Broke Down, Ruby, Anchorman FNGs: None COUNT: 6 WARMUP: TTT, SSH, HBs,LBACs, THE THANG: 10 Block swings/thrusters 25 box cutters Fiddler crab across lot 25 SSH 5 Mike Tyson’s Fiddler crab back across lot 10 man makers 25 Freddy mercuries IC Crawl bear across lot 25 …

Big LotsRead More »

Post P200 workout

AO: Sawmill Q: Full Metal Jacket PAX: Goodspeed, Gepetto, Flapper, Shuttlecock, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Stretches! THE THANG: Mosey to playground area -20 Shoulder Tap Merkins/20 LBCs/19 Diamond Shoulder Tap Merkins/19 Ray Charles/Run lap around track -18 Wide-arm Shoulder Tap Merkins/18 Freddie Mercuries/Rin lap around track -At picnic tables: 17 Step-ups …

Post P200 workoutRead More »

The Ins and Outs of Old Woodlands

AO: Rogue Q: Bundy PAX: Cauliflower, Bundy, Friar Tuck, Swingline, Sleasley, Bemis, HolyPoker, noonan, Shocker FNGs: None COUNT: 9 WARMUP: “I have a hard time making it here on time”—- guy who ran early. THE THANG: connect.garmin.com/modern/course/151237042 MARY: she was ordering coffee ANNOUNCEMENTS: Stumble Runvergence COT: Amen

One Code Brown Disappearance

AO: Score Q: Ripcord PAX: Charley (f3Pele), Ripcord, RayCharles, Roy Williamson, Nails, Goose, Lumen, @Sled @obc FNGs: None COUNT: 9 Score Warmup Football Drills x 3 Full Body Brick/ Block Workout COT: Prayers for @Ripcord Mother in Law in hospital battling.

All the sacs

AO: Raw Q: Snowden PAX: Gepetto, Lemmy, Snowden FNGs: None COUNT: 3 WARMUP: good to see you, good to see you too. THE THANG: YHC wants to keep the momentum going from the weekend. Let’s run 7 and hit all the cul de sacs. It was humid. Had to walk a couple of times. Thanks …

All the sacsRead More »


AO: -Bunker Q: Jar Jar PAX: Jar Jar, Bidet, Ronaldo FNGs: None COUNT: 3 disclaimer especially since lightning an hour ago WARMUP: usual THE THANG: EMOM 3 Burpees the entire time. run 1/4 miles after every set. w Cinder block 50 each: BBSU, Squat Thruster #crowdpleaser, KB Swing, Tri Extension, Curls for Gurlz. 4 sets …

EMOM LyfeRead More »

dumbbell Follies

AO: Valhalla Q: Fenway PAX: Fenway, Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP: ssh, ttt, wm, HB, IW, SC, THE THANG: 8lb. dumbbell workout; over head carry , Glute bridge floor press, reverse hollow body flutter kick, Goblet jump squat, kettle bell swing, chest press, side plank press, Skull Crusher, curls for girls, elevated …

dumbbell FolliesRead More »

Trust the Vortex

AO: Ramble Q: Bailiff PAX: SweetTart, Friar Tuck, Bailiff, CESS, Bundy FNGs: None COUNT: 5 WARMUP: Various thoughts about lightning THE THANG: connect.garmin.com/modern/course/151124946 MARY: ANNOUNCEMENTS: COT: “serene” is 6 letters

Rocky Road still not any easier!

AO: -Rock Q: Hawg PAX: Tarek, Collar, Leprechaun, Hawg FNGs: None COUNT: 4 WARMUP: Run to AO THE THANG: 4 for Rocky Road all running no reps ANNOUNCEMENTS: Therapy Place race in May COT: Every breath is a blessing from God. Use it to glorify Him.

2.0 beatdown

AO: Down_Range Q: Billy Bob PAX: Billy Bob, The Natural FNGs: None COUNT: 2 WARMUP: Stretching. THE THANG: Mosey to Braddock stop sign for Merkins, Squats and Chaser LBCs. Rinse and repeat on route around neighborhood.

NE Cola Convergence

AO: Valhalla Q: Baconator, Fenway, Backstop PAX: Flapper, Ruby, The Beast, Fenway, Backstop, Baconator, Frodo FNGs: None COUNT: 7 WARMUP: Backstop-SSH, helicopter squats, merkins, hillbillies, slow/fast merkins 15 count then mosey uphill after each exercise 1-5 burpees Bernie sanders downhill; iron crosses to “Sally up Sally down”🔥 THE THANG: Fenway 20-15-10 count: bird dogs, duck …

NE Cola ConvergenceRead More »

The Wall For the People

AO: -Wall Q: Kitty PAX: SweetTart, Hawg, Bailiff, Huffy, Kitty, Cauliflower, Friar Tuck, Biggie Smalls, Bundy, Churchkey, Iceman, FedEx, Ghost Rider FNGs: None COUNT: 13 with 2 Strollers and 3 shorties WARMUP: THE THANG: 9.1 miles with plenty of hills MARY: ANNOUNCEMENTS: COT:

Friyay 5k

AO: Stumble Q: Serena PAX: Teddy, Chewy, HolyPoker, Silent Bob, Odyssey, Ziffel, Silver Bullet, Pipeline, Prodigal, Corndog, Serena, Ash, Snowflake, SueEllen FNGs: None COUNT: 14 WARMUP: THE THANG: Neighborhood ONB MARY: ANNOUNCEMENTS: Sunday 2nd F Event at Steel Hands. COT: Prayers for Chewy’s mom, Recount (that he breathes LIFE into the Georgia death Race!, P200 …

Friyay 5kRead More »

Sawmill – P200!

AO: Sawmill Q: Full Metal Jacket, Betty Crocker, Snowden, Cheesesteak, Cottontail, Gepetto, Goodspeed, Grouper, Rudder, Shuttlecock, Valdez PAX: Full Metal Jacket, Valdez, Grouper, Cheesesteak, Snowden, Shuttlecock, Gepetto, Betty Crocker, Rudder, Goodspeed, Cottontail, Woodpecker FNGs: None COUNT: 12 WARMUP: kinda THE THANG: Run Palmetto 220 Relay MARY: Nope ANNOUNCEMENTS: Nope COT:Will do

Perfect Framble

AO: Amble Q: Betamax PAX: Betamax, Nails, Oscar, Ripcord, Froman, Fallout (1st F), Big Time, Full Monty, Woody, Ray Charles, Sea Horse FNGs: None COUNT: 11 WARMUP: that’s a horrible idea THE THANG: what time? MARY: ANNOUNCEMENTS: COT:coffee is good (thanks, Nails

Run in honor of the P200 pax

AO: Kudzu Q: The Beast PAX: The Beast, Mimi, Lemmy FNGs: None COUNT: 3 WARMUP: N/A THE THANG: Run 6 miles at a nice slow pace MARY: N/A ANNOUNCEMENTS: Valhalla Convergence COT: TOT (Triangle of Trust). Prayers for thr P200 team.

F’s for “flu”

AO: Ramble Q: BabyRuth, Bundy PAX: Bundy, Traitor, Welcome Week, Ronda, SweetTart, Bailiff, DriveBy, Cauliflower, Garnish, Churchkey, Swingline, Huffy, Friar Tuck, Winston FNGs: None COUNT: 14 WARMUP: deciphering the ghost Q route. Counting the number of pax with “fire water flu” THE THANG: www.strava.com/routes/3056523521785318884 ANNOUNCEMENTS: Family day Sunday at Steel Hands. A lot tough men …

F’s for “flu”Read More »

Phlegm Trail

AO: Thunder Q: Phlegm PAX: DriveBy, CESS, Betamax, Spot, Escrow, Bucket Truck, Oscar, Snowflake, Fallout (1st F), Ronda, SweetTart, Traitor, Insanity, Jabberwocky FNGs: 1 Jabberwocky COUNT: 15 WARMUP: SSH x 30, Squat Imperial Walkers x 20, LBACs forward x 10/backward x 10, Overhead claps x 20. Flutterkicks x 20. THE THANG: Run to King/Duncan and …

Phlegm TrailRead More »

Where are we going?

AO: Rogue Q: Biggie Smalls PAX: Biggie Smalls, clickbait, Dory, Easy Street, LA Gear, Swingline, TapeWorm, Cauliflower, Bemis FNGs: None COUNT: 9 WARMUP: leg swings and banter before YHC listed random road names THE THANG: www.strava.com/routes/2903794342920746424 MARY: ANNOUNCEMENTS: lots of ppl racing. Speed4Need May 13th Steel hands this Sunday COT: prayers for those recovering from …

Where are we going?Read More »

Blimps & Blocks

AO: Swampfox Q: Fountainhead PAX: Kilt, Sheets, Misfire, Fountainhead FNGs: None COUNT: 4 SSH X 20 (4 Count, IC) Squats X 20 Mercans X 20 LBCs X 20 Mountain Climbers X 20 BBSU X 20 (2 Count, OYO) Grab a block and wander over to Crayton BLIMP Set: Burbees X 10 Run to raised crosswalk …

Blimps & BlocksRead More »

2 man beat down

AO: Sandlot Q: Two Gloves PAX: Ruby FNGs: None COUNT: 2 WARMUP: SSHx20,windmillsx15,LBCx15,Burpeesx5 THE THANG: 30merks,30Carolina DD’s, 30 Curls, 30 overhead press, 30 skull crushers, 30 bend over rows, mosey around middle parking lot, 45 mountain climbers, 15 man makers, rifle carry block around lower lot middle islands, mosey around Lower lot, 50 squats, air …

2 man beat downRead More »

Q1.5 M

AO: Armory Q: SweetTart PAX: Fallout (1st F), Serena, SweetTart FNGs: None COUNT: 3 WARMUP: Wait for any stragglers. THE THANG: Q1.5 M Balance in the concentrica is dependent on need. Relationships are far more important that work and working out. Each relationship needs it’s own unique amount of care to stay right. The M …

Q1.5 MRead More »

College Ave Tour

AO: Stumble Q: BabyRuth PAX: HolyPoker, Ziffel, LA Gear, Prodigal, BabyRuth FNGs: None COUNT: 5 plus Starsky by Tapeworm WARMUP: Happy birthday to Holy Poker THE THANG: Check out my run on Strava. strava.app.link/G4EQ54pdnyb MARY: What a lady ANNOUNCEMENTS: P200 this weekend and F3 Family day at Steel Hands this Sunday starting at 1pm COT:Prayers …

College Ave TourRead More »

Pacer test emom

AO: Valhalla Q: Baconator PAX: Fenway, Two Gloves, Baconator FNGs: None COUNT: 3 WARMUP: 11’s w/merkins, big boys, and 30 yd mosey THE THANG: 3 rounds of 6 minute emom RD1:15 SSH 10 WW2 big boys 5 merkins RD2: 12squats 9big boys 3HR merkins RD3: 9 jump squat 6rowers 3burpees PACER BEEP TEST 20 laps …

Pacer test emomRead More »

Hello mimi

AO: Bladerunner Q: Snowden PAX: Gepetto, The Beast, Lemmy, Full Metal Jacket, Shuttlecock, Snowden, Cheesesteak, Valdez, Goodspeed, Mimi FNGs: None COUNT: 10 THE THANG: Welcome run with Mimi! or speed work with gepetto! MARY: FMJ ANNOUNCEMENTS: Get ready for P200. now is the time to start your training if you haven’t already. COT:. Prayers for …

Hello mimiRead More »

The Field of Dreams

AO: Sawmill Q: Gepetto PAX: Valdez, Full Metal Jacket, Cheesesteak, The Beast, Flapper, Frodo, Gepetto, Goodspeed, Mimi FNGs: None COUNT: 9 WARMUP: the standard + 50 SSH THE THANG: We each took a bat on the baseball diamond. Some got thrown out and some hit homerus. Many exercises were done and all got better and …

The Field of DreamsRead More »

Holy Poker Q

AO: Rogue Q: HolyPoker PAX: HolyPoker, Friar Tuck, Bemis, clickbait, Easy Street, noonan, Swingline, Shocker FNGs: None COUNT: 8 WARMUP: watched friar tuck run before we started THE THANG: nice 6 mile tour of old woodlands MARY: ANNOUNCEMENTS: Bunch of races people are racing coming up. Convergence coming up. Push a handicap cart 5k- easy …

Holy Poker QRead More »

11’s in March

AO: Hammer Q: Pinkman PAX: Bindi, BooBoo, Collar, Ratatouille, Pinkman, Stretch, Darlene FNGs: None COUNT: 7 Figured it was March so the Q brought some Basketballs to include in the workout. Warm Up SSH x 20 Frankenstein x 10 Grab Basketballs Through the Legs 20 count Ball Taps (Heh) Above Head, Middle , Low Mosey …

11’s in MarchRead More »


AO: Sandlot Q: Fenway PAX: Coin Flip, Two Gloves, Runt, Ruby, Fenway FNGs: None COUNT: 5 WARMUP: Toe Touch squats, High knees, Plank Walkout, ,Hill Billies, Baby arm circles, Through the, Tunnel, Imperial Walkers, Windmill, Sidestraddle Hops, Arm Flutters, Raise the Roof, Seal Claps. MARY: Twenty five core workouts with short run after completion of …


Follow Us

PHP Code Snippets Powered By : XYZScripts.com