Lake Murray – Roost

Under the Breezeway

Conditions: below 40 with a November Rain The Thang:  Happy make it another year.  Thx F3 Nation!!! With the November rain, had planned to honk the horn for 1 min warning, Toothpick takes point and says somebody had to start it.  No FNGs straight to covered walkway in front of school. COP – SSH x …

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It’s Time for an Anniversary Celebration – 5 years for Strut & 4 years for F3 Lake Murray!

On 08/03/13, Sway brought the gift of F3 to the men of Irmo, SC – “40 midlands faithful — including an incredible 25 FNGs — met at Seven Oaks Park to christen the newest AO in the F3 Nation: #Strut.   Sway took the pax on a jaunt around the park that featured a taste of …

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Fire vs. Water

21 pax (including 3 FNGs) enjoyed the wet and muggy conditions that Speedtrap had to offer this morning.  It was time for the monthly Speedtrap/Roost convergence and also time to switch things up a bit.  Taken from the F3 podcast was the idea to do Q vs Q workout.  Each Q would rotate 10 minute …

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The Invasion

3 Roost regulars were stretching and waiting for any late arrivals when 3 unidentified cars rolled into the parking lot .  With each of us wondering who was in these 3 cars, we were quickly surprised to see 8 men headed our way.  With several of them donning red F3 shirts YHC realized we were …

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Ribbit Ribbit

8 pax moaned and groaned their way to The Roost Thursday morning.  Those present were still suffering from Dirtbag’s lunge beat down on Tuesday while others (AOQ included) suffered at home.  Before we started Bud introduced his 2.0 (Ethan).  He was previously named “Chubbs” at Speedtrap for the Memorial Day Murph but the name was …

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Old Glory!

Conditions: Low 50’s & perfect! The Thang: First Q for YHC in a while, good to get back in the saddle.  Here’s what transpired! No FNGs, Disclaimer & mosey to stop sign for COP SSH x 15 TTT x 15 IW x 15 LAC 10 + / 10 – Mosey to back of parking lot …

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Crazy 8’s

0515 – Start warm-up of approximately 10 Minutes easy running (while going over the track layout for the morning) and 1-2 min stretch 0525– Get into groups that you normally run with. Always try to start with at least one other person. The quantity of intervals you get in is not critical, for it’s the …

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The Four Horsemen

4 faithful pax got better at the Roost this morning while numerous others caught up on some much needed beauty rest.  After limited running on Tuesday, YHC decided to dial it up a notch in order to cover some miles.  Here’s how it went down. Conditions: THICK The Thang: Head over to blocks and grab …

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Roost heads to the zoo

5 pax hit the Roost on this warm humid morning.  The pre-workout mumble chatter consisted of complaining of soreness, tiredness, and post vacation hangovers…you know general old man speak.  To brighten the spirit of everyone, YHC decided to take the pax on a little field trip to the zoo.  Here’s how it went down: Tha …

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Special Opportunity for the Lake Murray AO’s

On March 28, 2015 a new kind of AO was formed in downtown Cola, somebody came up with it’s name-The Mission.  The familiar F3 mission statement applied:  To plant, grow and serve small workout groups for the invigoration of the male community leadership.  What made The Mission a “new kind” of AO was the male …

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How Do We Continue to Help the Flood Victims (Our Next Step)

On October 4th the world as a lot of people of know it changed drastically as the sky’s opened up and the flood waters rose. What came over the next days and weeks amazed me. The way that neighbors, communities, and strangers all came together to help each other out in a great time of …

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