Plant, Serve, and Grow…7 years later. It’s working!
7 years ago, Dredd and Crotch Rocket decided to plant, serve and grow a workout group for the invigoration of male community leadership in Cola. Thank God they did! F3 has developed into arguably one of the finest fraternities in the country and we’re thankful to be a part of it. Men all over need …
Plant, Serve, and Grow…7 years later. It’s working!Read More »
RAMBLE Hump Day Couch to 10K Training
11 PAX posted for a humid mid week run. Our fearless leader, Quickbooks (who apparently was ridiculed by his fellow professors for having a mullet) developed a plan for us to train for 13 weeks leading up to the Cheech 10K in Lexington. November 16th, 2019 is the race and will feature a 5K, 10K, …
Re-Pre-Blast: The Crazy Train Cometh
It is TWO WEEKS until we are wheels up on year 3 of the Crazy Train. What is Crazy Train you ask? Crazy Train is a week long event that allows PAX to push themselves physically and also participate in 2nd F and 3rd F events. Crazy Train leaves the station on Monday June 24th …
In the thick of P200 training. Mondya HILLS it is!
6 PAX posted this soggy and chilly morning ready for more prep for the P200 that is looming just a little over a month away. YHC showed up with a plan to run some hills but not just any old regular hills…Laurens, Barnwell, Henderson, and Pickens. Twice! Here’s the THANG! Conditions: Misty and 35. The …
In the thick of P200 training. Mondya HILLS it is!Read More »
Ground Hog Monday
This morning we did a repeat of Quickbooks’ Route from last Monday, with less recovery time. I chose to do this after hearing feedback from one of the PAX following last week’s workout, telling him that this was good training for the P200 (and because I was feeling lazy last night!) We did a one …
Charity Challenge – 1,000 Mile Challenge
Last year, YHC sent out a challenge to F3 Columbia to run 1,000 miles in 2018 (1,000 Mile Challenge Pre-Blast). The idea was to have a friendly competition between Running AOs through Charity Challenges, which benefits the Green Beret Foundation and Team RWB. The results from 2018 are in… TEAM LEADERBOARD AVERAGE MILES (F3 Teams): F3 …
WE’RE BACK for a New Year’s Day 2019 workout.
Goals have been set to accomplish more in 2019. Our growth as men and as community leaders must develop each and every day. F3 has taught us that our bodies and minds can be pushed past limits we never realized. 33 Men kicked the fartsack in the teeth this morning to start a new year …
50k Warmup – Ramble 11/26
Weather: 50’s and misting. Beautiful sights this morning on our route The thang: YHC wanted to get some hill work in as we toured Barnwell, Henderson, Pickens, Bull, Wheat, Henderson (again), and the flat part of Saluda. YHC ran past a cool fountain in the middle of the street on Myrtle Court that he wanted …
#F3Ramble Turkey Week Work
7 #faithful gathered in the #gloom for a kickoff to Thanksgiving Week. YHC was on the Q despite not having realized that until late Sunday evening. Something low maintenance was in order so naturally DriveBy’s Loop to the rescue. Conditions – 55 degrees The Thang Depart SPC heading South on Woodrow. Left on Rosewood. Left …
Only 1 Hill
Fridays at #RAMBLE are historically FAST, FLAT and FOUR Milesish. Since moving Fridays to Starbucks in 5 Points, that’s virtually impossible to get FLAT. So YHC tried his best to limit the number of hills, all be it a major one. 14 Posted to find out. Conditions: 55 and drizzling rain Leave Starbucks and head …
F3 Columbia Homecoming Tailgate
The Details Date: Saturday, 10/27/18 Time: 2:30pm – 7:30pm What to Bring: Something, preferably finger foods or dessert (I also really enjoy pigs in a blanket, wink wink). This event is also BYOB. McLovin and Bubbles has graciously allowed us to use their spot for tailgate and we can’t be drinkin all their beer. #therewillbechicken Who: Everyone, M’s and 2.0’s, …
F3 Columbia 6th Anniversary Pre-Blast
October 2012 was the beginning of it all in Columbia. There wasn’t a #BRICKPILE or shovel flag or many men downtown that even had a clue what F3 was or better yet, what it could mean in our lives. It has helped many Sad Clowns (YHC being one of them) get off the couch and …
Ramble Wednesday
13 Pax gather for a 6-mile tour of Shandon and Rosewood Full route by street. Woodrow Blossom Harden Devine Santee Lee Maple Montgomery Ott Devine Kilbourne Wheat Woodrow COT/BOM – by Sketch
First Friday Football Ramble
The eve of Saturday college football was upon us so to celebrate, YHC got creative and came up with a fun, fast route. 18 PAX posted, most in their school colors, and dominated the “F stands for football” (or whatever else you want it to be) course! Here’s how it went: Conditions: 75, clear and …
Get Out of Your Comfort Zone
With oppressive heat and the need to #GetBetter both looming over the #Gloom this morning, YHC emerged from the #Fartsack looking for a tall glass of #DRP. T-Claps to the 10 PAX, who were willing to put in some work this morning in order to #GetBetter. Conditions: 73 and thick (perfect burpee weather) Disclaimer – …
Backblast: The Crazy Train
A better late than never Backblast to wrap up what was one of the more taxing weeks YHC can recall. Fellow PAX; I give you #CrazyTrain. This was the second installment of the #CrazyTrain and it did not disappoint. In what was a battle against yourself not only mentally an physically but also truly a …
Re-Pre-Blast: The Crazy Train Cometh
One week and change until we are wheels up on year 2 of the Crazy Train. What is Crazy Train you ask? Crazy Train is a week long event that allows PAX to push themselves physically and also participate in 2nd F and 3rd F events. Those few, those happy few that complete all events …
5/5/5 for the 2018 Amblversary
“Ain’t no party like an #Amble party cause and #Amble party don’t stop” 16 PAX posted to celebrate F3 Columbia’s original running AO‘s 5-year Anniversary. The plan was for each PAX to run either a 5k or 5m in honor of 5-years. Of those in attendance it’s important to mention we had two Original Gangsters, …
Humidity the perfect Garnish at #Ramble
9 #faithful posted to the #gloom on a muggy Monday, our first such morning with temps hovering in the 70’s. We had a couple of non-regulars this morning thanks to Garnish and Speedo making appearances. On this humid morning our guests did everything they could to leave a mark on our hallowed AO. Half-Mile/800m speed …
Preblast: The Crazy Train Cometh
All aboard! Ha ha ha ha ha ha haaaa! Dahdum…….dahdum..dahdum..dahdum Ay, Ay, Ay, Ay, Ay, Ay, Ay Dahdum..dahdum..dadum Whhhhiiiiiiiirrrrrrrrrrrrrrrrrrrrrrrrrrrrr Dahdum..dahdum..dahdum All PAX prepare yourselves for the CSAUP to end all CSAUPs as we proudly present to you the second annual F3 Crazy Train. F3 Midlands has a lot to offer its PAX, from bootcamps to …
Hills, Trains & Ramblers
Another Wednesday at #Ramble where limits are pushed, sanity is questioned and the #DRP is served in a manner akin to drinking water from a fire hydrant. When YHC received the invite from Bundy to Q on a Wednesday at #Ramble, the thought was that Bundy was confused and sent the e-mail to the wrong …
A little up, a little down
Solid effort on a chilly March morning. 6.75 mile route: Leave SPC on Woodrow to Blossom Left on Blossom to Bonham Left on Bonham crossing Devine to Sweetbriar From Sweetbriar right on Heathwood Circle Heathwood crossing Devereaux to Cedarwood Cedarwood turns to Heatherwood Heatherwood crossing Trenholm to Bucanhan Bucanhan to Trenholm then left Down Trenholm …
Ramble’s Wednesday Route
Conditions: 47 degrees, no wind and no rain. Perfect for running! For today’s Ramble we covered some new ground by running through some “sketchy” neighborhoods. The PAX ran in a tight formation. We ran 6.5 miles, for an elevation gain of 386′ (we conquered at least three significant hills). We were please to have an …
Hills and Sprints all in one workout
YHC posted at RAMBLE this morning with an idea of some hills and some sprints. The idea was for the group to try and stay together but that’s not happening when you have people like Stache, Borat, and Welcome Week leading the charge. Conditions: 63 and a slight drizzle. Leave SPC crossing Devine on Woodrow …
Rambling for 4.1 with one Friday Hill
16 pax posted for a unseasonably warm Friday Fast 4 with coffee to follow. Yes, YHC threw in one hill…sorry guys. Sometimes, have to throw a hill in if you leave Shandon. The Thang: South on Woodraw, Left on Monroe, Left on Bonham across Devine, Right on Heathwood Circle, Right on Devereux, Left on Kilbourne, …
WOW for 1/29 – 2/3
YHC has finally arisen from the post Grow-Ruck cave of last week. If your reading this you’ve probably heard many stories from the night, which will not be re-hashed here, but I would like to leave you with the amazing feeling that YHC and most of GrowRuck class 007 had last Sunday morning. It had …
Fartleks with Friends on a Ramble Wednesday
19 Men posted for a fun morning of fartleks(Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”…..as defined by Wikipedia) It was …
YHC Was Not Born A Ramblin’ Man
15 PAX emerged from the #Fartsack this AM and did not allow the reports of supposed inclement weather stand in the way of the chance to #PushTheRock. Standing amongst the thoroughbreds of #Ramble was YHC, who, upon receiving an invitation from Bundy, was honored to lead the men of F3 Columbia’s toughest running AO this …
Ramble goes right round round round
The conventional speed day at Ramble is designed to get you as winded as can be while running sprints or smashing your face in to some hill for 20 minutes. This morning 10 pax went at speed a little differently. Conditions: 27 degrees The thang: a quick 1/2 mile warm up jog to the corner of Maple …
Henderson. Again and Again and Again…You get the picture.
8 Men posted on what turns out to be another frigid morning in January. YHC had about 4 different ideas for the workout but still not sure which one would be called until the final tick of the clock. Here’s the THANG! Conditions: 23 degrees and clear Warm up heading down Devine to 5 points. …
Henderson. Again and Again and Again…You get the picture.Read More »
New Years Bull-Vergence
On any New Year’s morning, it is often a challenge to emerge from the #Fartsack in search of a way to #GetBetter. Candidly, many of the various #Jesters (whether the celebration of the night before or the anticipation of football on the day of) will tempt a former #SadClown to stay home and choose the #BluePill. However, …
Charity Challenges – 2018 1,000 Mile Challenge
A couple of years ago Jar Jar convinced a bunch of PAX across F3Nation to join him in a pushup challenge through the Charity Challenges organization. For 3 months we logged pushups with the goal of completing 10,000; 20,000; or 30,000 pushups individually and earning the highest team total. It is probably the one and …
Ramble gets a holiday greeting
8 pax diced the fartsack for a little 6.1 mile scamper around Columbia. Conditions: warm, humid and raining The Thang: King to Forest Hills, past the Gumps, KJ, Huffy, Polo then a little run through Shandon. Finished up with the Ramble “Finish Strong” segment. Moleskin When running by the Fleischer’s, “Ramble” was written in lights on the …
HILL work .34 miles 10 times.
10 PAX posted for HILL work at RAMBLE. YHC planned on running the entire length of Saluda’s split street 5 times up and 5 times down for a total of 10 times. However it measured .62 miles one way and figuring that was a bit much, how could we cut that in 1/2? Blossom up …
Rambling as fast as you can…to get to coffee faster
10 pax made it out this am to run a quick 3.96 miles…(4 miles is for overachievers). Run fast and get to coffee. Weather- perfect Route- From SPC, south on Woodraw, L on Superior, L on Holly, R on Wheat, L on Simms, Zag to Shirley, L on Bratton, and L on Woodraw back to …
Rambling as fast as you can…to get to coffee fasterRead More »
Statehouse and Horseshoe
Fridays are a special day at Ramble. Run 20 Minutes, then 60 Minutes of coffee. This puts some limitations on the Q, most of which I ignored. The Thang! Run down Wheat, up Main, around the statehouse, down Sumter, through the Horseshoe, then back up Devine. Looked something like this.
(Belichick) Sweatshirt Weather at Ramble
Weather: 48 degrees and crisp. Although YHC dislikes the cold, this was perfect running weather. YHC created his own Belichick sweatshirt and it was a perfect combination of keeping the core warm but allowing for the hot air to escape. Best run in months thanks to the sweatshirt. YHC is an avid Boston sports hater …
Mile Repeats and #SpillingMerlot
“I was wondering why you turned there” Borat, the AOQ at Ramble tweeted to YHC’s Monday count. Borat and YHC take the same route home for all but a couple of blocks. YHC usually doesn’t see Borat on the way there, cause he is usually coming in on two wheels, but commonly we’ll drive home …
What do we want? Henderson St. Repeats! YEAH!!!!!!!
10 PAX posted for some work to get better. Why? Because YHC promised it in a Tweet. Therefore it has to happen. Here’s the Thang! Conditions: HHUUUUUUUMMMMMMMIIIIIIIDDDDDDD!!!!!!!!! and 72 Leave SPC on Devine street heading toward 5 points. Run through 5 points and Right on Blossom and a slip onto Devine behind the USC Tennis …
What do we want? Henderson St. Repeats! YEAH!!!!!!!Read More »
F3Cola Palmetto200 Pre-Blast
If the Mud Run is the F3 Superbowl for boot camps, the Palmetto 200 could be considered the F3 Superbowl for running. It has become the signature #CSAUP event for F3 running AOs, BUT IT IS NOT JUST FOR RUNNERS! If you are a regular boot camp attendee, you can handle the P200. Find a …
Easy like Monday morning
Six pax gathered for Ramble: two completed full route (distance covered 4.9 miles) and four modified due to tapering for upcoming #CSAUP events. The Route: Leave SPC turn left on Wheat Turn Right on Ott Turn Right on Harvard which becomes Superior Slight Right on Holt Right on Pickens Right on Wheat Left on Woodrow …
Show me your…. Amble/Ramble-Kickoff Convergence 5K
23 PAX gathered under the glorious steeple of Shandon Presbyterian Church where two shovel flags stood in salute to the men of Ramble & Amble and their Kickoff Convergence 5K, a celebration of football season’s arrival. Conditions – 72 and a bit muggy Disclaimer – Check Prior to the start, YHC passed out a few LED …
Show me your…. Amble/Ramble-Kickoff Convergence 5KRead More »
#Ramble hits up a little #MelrosePlace Monday
5 men posted to the #Ramble Monday #Gloom for some hill work at the hand of YHC. Simple course, difficult to execute without passing out. Conditions – 79 degrees The Thang Depart SPC heading North up Woodrow. Right on Kershaw. Left on Maple Maple Hill x 2 Left on Kershaw. Left on Gladden Gladden Hill …
Ramble 30 Min Fartleks
7 brave souls gathered in the soggy gloom for some Fartlek work administered by YHC this morning. The Thang 5 Min Warmup 5 Min 1/2 Marathon Pace 1 Min Rest Pace 4 Min 10 Miler Pace 1 Min Rest Pace 3 Min 10K Pace 1 Min Rest Pace 2 Min 5K Pace 1 Min Rest …
Fast Friday 4 miler…with one hill thrown in
Sorry Ramblers- had to throw in one hill to get us back tot he AO. Had to leave Shandon for the Friday route- too many times we have stayed in Shandon. Great turnout today- 13 guys with 9 making it to coffeeteria. Route- Woodraw to Monroe to Bonham to Heathwood Circle to Devereux to Kilbourne …
Flat Fast Ramble Friday
There’s been a lot of chatter about YHC recent run in with a particular bird of prey. To exercise some demons, YHC had the pax run down the infamous portion of Heyward from Woodrow to Holly where the incident occurred. It was light by the time we got there, and there was no sign of …
A Ramble 4-mile Scorcher
The sweltering mugginess that is Columbia in July was on full display in the gloom today. Up for the 4-mile challenge were 13 pax — a strong number for a summertime Friday. The Route: Leave SPC on Woodrow Cross Millwood then Right on Bratton Right turn where Bratton ends at Daly Left onto Devereaux Right …
5 for July 5 #Ramble
5 faithful posted to the #Ramble #gloom for a little post-July 4th work. Bucking the traditional route game plan for Wednesdays YHC took the pax on a more controlled workout. Conditions – 77 degrees The Thang Depart SPC heading west down Devine. Continue straight across Harden and then Blossom pausing at the base of Saluda …
Columbia Convergence at Legion 7/4/17 76
“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.” It’s difficult to think of another statement that so concisely sums up the core principles of what we believe in …
Ramble goes for Speed and Hills #TRU50K
YHC wanted to mix it up a little and go for both speed and hills this Monday morning as #TRU50K training keeps picking up. YHC isn’t running in the 50K but enjoys a beatdown nevertheless. Work was done and everyone left it out on the streets! Weather: Just your average hot and humid June morning …