15 pax rolled out of the #sack this AM for the exciting return of the Blocks. YHC has not loaded the blocks up for a while and spent a good bit of time contemplating on how many to bring. YHC decided 20 would be a good number after carefully loading each block YHC realized at …
Columbia
Schoolyard circuits vs The mumblechatter
12 pax posted in typical SC August gloom, grass was damp from evening rain, air slightly colder than norm. -Intro FNG, disclaimer, started promptly at 0515-ish. -Mosey to tennis courts, circle for warm-ups, approx 15 reps, 4 count, IC of each: LBAC both directions, O/H air presses, cherry pickers, imperial walkers, hillbillies, squats. Pax on …
First Friday (in Aug.) at the Iron Yard
First Friday (in Aug.) at the Iron Yard – 8/4/17 Conditions: Moist! 75 degrees. The Thang Warm Up: Jog around the parking lot SSH x20 IC Imperial walkers x20 IC Windmills x20 IC Arm Circles – x15 and x15 IC Overhand claps – x15 IC Mountain climbers – x20 IC Circle up at Hollywood squares …
14 PAX for a Muggy Morning for a Modified Dora – Welcome Legion!
July 27 2017 – @F3Woodshed (with Legion!) Conditions – 78 and muggy The Thang: Disclaimer Mosey around the school to the brick cage. PAX paired up. One block per pair. Mosey to the top o’ the little behind the portable classrooms. COP — All reps x20 SSH IW Butt kicks LBAC F LBAC R High Knees …
14 PAX for a Muggy Morning for a Modified Dora – Welcome Legion!Read More »
Doing Work at The Castle
8 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who was fresh off of a week of vacation in Edisto (still feeling the residual effects of way too many beverages and pieces of bacon). This morning included a who’s who of …
Annual F3 Oliver Gospel Mission Loads Up on Memories
The Annual F3 Oliver Gospel Mission Lake Murray Cookout. Wow, this was a good party. 57 men took the annual opportunity to take advantage of a great venue at Pine Island. Now that our second cookout is in the books, YHC is confident that today those who dropped by are enjoying the memories – and …
Annual F3 Oliver Gospel Mission Loads Up on MemoriesRead More »
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 …
9 brave 3.7 Mile #TargetRedCard run at #Legion
9 brave souls entered the #gloom at #Legion for a guest Q by YHC. I teaser was sent out late the night before urging the pax to bring their Red Cards. Yep, a shopping spree to Target was on the docket on this cooler than normal morn… Conditions – 70 and, Pleasant??? The Thang: Depart …
Land/Sea assault #thecastle
11 PAX gather in the gloom for a Kamikaze led land/sea assault on #thecastle, #getbetter, #getwetter Weather – 78 and #soupy F3 legal Thing COP – SSH 3 ct x10, 5 Burpees OYO, SSH 3 ct x10, 5 Burpees OYO, LBAC-F x15, LBAC-R x15, TTT x10 3 ct. Round 1 – Head to N. KG …
#Sleeveless #Thunder
Yesterday morning one of our own, one of our @F3Lexington brothers, was struck by a car while running with men across the river. He was taken quickly to the hospital and initially stabilized, physically, but reports indicated that his injuries were too great. By mid day the prognosis was dire. This morning we learned …
5 #Ramble in the rain for 7
5 faithful posted to the rainy #gloom this morning for YHC’s previously disclosed 7 mile route. Work was done, hills were climbed, and all got a tad better for it. Conditions 72 and rainly The Thang Depart SPC heading south on Woodrow. Left on Blossom. Right on Bonham. Right on Harvard. Continue onto Superior. Right …
Stumble’s Soggy Tour of the Hood
7 Stumble faithful got-in a longer route today. The heart rate-conscious MAFers departed at 5:15, enabling us to all finish together (yay 2nd F!). After a full evening and night of rain, it was a humid, drizzly, puddle-filled morning, but we got a 6.5 mile route done (yay 1st F!). The general route consisted of …
#Ramble Mile
Amidst the swelter, the moist heat of a @F3Columbia summer, seven men bested the Monday #Fartsack in order to poke and prod their bodies into sharper bipedal machines. That is, we ran four miles, one of them down Devine Street. Conditions: Holy crap it’s hot and humid. TheThang: The map is nearly worthless if you …
#Scramble Mile
A challenge is a hard thing to pass up. So when Gaston tapped me last week for a Q and then tee’d up the #Ramble 5K plan for Friday it seemed like the perfect chance to knock out the #MyMile Strava challenge and see if anyone could post a new PR. Of course, it doesn’t hurt …
#SwampFox Downtown
Ten of the more faithful among F3Columbia climbed out of the #Fartsack either in spite of the late night watching the Warriors snuff out the Cav’s hopes or because the NBA Finals couldn’t keep them up. Either way, YHC felt a tribute to the end of the basketball year was good enough reason to plan a whole …
Hot Tub’s Farewell to Sandlot
10 PAX decided against better judgement to come out for YHCs final Q at Sandlot. It was no secret that YHC would surely try to break the PAX in attendance, but these guys chose to do what they knew would be difficult. Disclaimer The Thang SSH x 125 IC (mumblechatter ignites early) Squat x …
#Scramble 10K
With little to no fanfare, #Scramble jumped on the 10K bandwagon testing out a diverse route of flats & hills. It was good. Conditions: The last, perhaps, of the 60 degree mornings… ‘gonna be hot by Friday. TheThang: Left out of Trenholm Plaza onto Trenholm Road Right on Converse Right on West Buchanan, which becomes East Buchanan, which becomes …
A Lonely #Brickpile Backblast
#Backblasts have become rare as Jackelopes for #Brickpile and so the following is submitted as an example. Not a good example or a bad example… merely an example that is. An existential example, if you will. Conditions: Ridiculously perfect for a morning in the #Gloom The Thang: Taking it to the field, the pax circled …
Sawmill 500 – Backblast PRIZES, PRIZES, PRIZES!!(5/6/2017)
Sawmill 500 Warm-up – Through the Tunnel, Merkin Suicide Progression on Tennis Courts The Thang – Around the Field – Lap 1 – Run – 25 Merkins – Run – 25 Merkins – Run – 25 Merkins – Run – 25 Merkins Lap 2 – Lunge Walk – 25 Jump Squats – Lunge Walk – …
Sawmill 500 – Backblast PRIZES, PRIZES, PRIZES!!(5/6/2017)Read More »
#Battle tackles the #AsphaltLeatherneck
18, yes, 18 pax posted to the #Battle gloom on this colder than usual May morn and found McLovin and YHC ready to take them on a painful loop covering close to four miles. With the Mud Run now less than two weeks away the thought was to give the Pax a full hour of …
Old School Fun at the Pile
Ever since Sway (remember him?) “encouraged” YHC to look for a new AO a few years ago, appearances at the Brickpile have been few and far between. YHC was honored to make the new Q list, so some old school fun was planned for the 13 of us who posted this morning. Weather: 67 degrees …
Crab Walk Tick Tock
Twas a nice morning, no rain but a little misty. The air was thick, I swear. 5 minutes in, I felt like I had run 5 laps, but we didn’t move from one spot. I somewhat recovered to proceed and punish the PAX (myself for sure). I tried to hit all the major muscle groups, …
Battle with No Reynolds …
9 pax arrived for a Battle Beatdown Saturday, led by Hee Haw and Adrian. It was a little odd with no Splinter, Chaser, Okra … or even Abraham. We did our best to keep things going without the normal “encouragement” from the Reynolds crew. The Thang Run to Circle SSH x 20 (IC) Merkins x …
#SwampFox Goes Shopping
Beautiful mornings and with an eye on summer, YHC felt the need for a road trip having stuck around home for spring break week. With 11 of the faithful in tow, therefore, we vacated the regular haunts of #SwampFox and spent a little time getting cozy with Forest Drive. Conditions: Warm & Dry (#Cantore was way …
#Ramble on the Ridge
Welcome Week, in his tweet about this morning’s #Ramble, made reference to all the big events on the downhill side of summer and the most recent chatter about the Table Rock 50K. So, taking that as something of a challenge, YHC, who was planning to hit #TheBull until being reminded of the Q at #Ramble, tried …
Training Wheels
You’d think after 4 years YHC would be getting better at this Q’ing stuff… ready to have the training wheels taken off and all. There’s proof below, though, that there is always room for improvement. There is always a need to accelerate, to #GetBetter all the time. Conditions: 55 Degrees, cool & perfectly comfortable. TheThang: Mosey through …
#Amphitheater circuits with Emily at #Thunder
12 faithful turned out for the start of Mortgage Week at #Thunder. Fannie and YHC swapped days so the pax were treated to some good ‘ole fashioned fun. A trip to Emily Douglas was on tap but not before a quick dose of #StringsofFire on campus. What workout would be complete without some suicides and …
#Scramble to the Left
The regulars of #Scramble are familiar with the challenge of the AO… namely, there’s nowhere to run without first climbing out of a hole. And no route out of the bottom-land that is Trenholm Plaza is as lengthy as the Forest Drive climb. So we did that. Conditions: Brisk & windy out of the west… so …
The No Running Crowd
7 pax with FNG Bluetick took on Thunder while the runners rested up. COP SSH x 20 IC IW x 20 IC Mercans x 15 IC Flutters x 20 IC Squats x 20 IC LBACs x 15 IC forward & back Mosey to Bball Court and line up along sideline near school. 10 CDDs / …
Beta Shows Raleigh How We Do
Rumor has it Hump Day Happy Hour is hurting attendance at Thunder on Thursdays. Boris and crew might have been in the fartsack – but Beta was having none of it. He showed up ready to work, tank top in tow … and only 10 minutes late. His energy throughout the workout inspired all of …
13 tackle 8 miles at #Ramble
13 or so posted to #Ramble knowing full well 8 miles featuring a cross-river jaunt with a Whaley hill culmination was on tap. Thankfully for a few a 6 mile turnoff was available but even there Whaley couldn’t be avoided. We tried a staggered departure but YHC was unable to confirm whether or not it …
#theCalf is introduced at #Battle for 18 strong
#Battle AOQ, Splinter, and YHC were on the docket for this morning’s QIC and an incredible 18 strong posted for the #beatdown. YHC, suffering from writer’s block, reached out to Splinter for a little direction for the workout. The suggestion? Maybe head over to the mall parking garage for a Bull-like workout. OK. Let’s roll. …
Pain on the Fly
12 Men posted in the gloom this morning willingly submitting themselves to whatever pain YHC may have in mind. What I (purposefully) failed to share, was that, though I put my name on the calendar, I did not really plan this workout out in my head. As many know, there is always a multitude of …
#SwampFox Fairgrounds
Back in the glory days of High School Football (yup, YHC was an outside linebacker if you can believe that) we did PT at the four corners of the field, each coach taking a corner and working us over until the whistle was blown. We players, in turn, ran between each corner or station verbally …
#Scramble Track Day
Eight of us rallied at Trenholm Plaza for a Monday workout that has traditionally been geared toward speed. No one likes “track day” but it’s fallen to me three times lately to put together something with a speed focus. After a weekend punctuated with LSD miles by a number of the faithful, today’s trip to …
#Hammer does #PartnerPaverCircuits
12 #Faithful posted to the #gloom at #Hammer for a little guest Q appearance by YHC. #Hammer emotional leader, Splinter, was not able to join us due to a lingering hammie courtesy of the Boris-led flag football game (#2ndF) this past Sunday so we decided to take the workout as close to his home as …
#SwampFox keeps it running….
11 faithful posted to #SwampFox for a guest Q appearance by YHC. Today’s workout was pretty simple on paper. Once underway, however, it proved to be a whole ‘nother story. The plan was to stay in the parking lot but the pax did anything but stay still. This is how to keep it running… Conditions: …
#Thunder, Junior Size
Where’d all the #Thunder pax go? Once upon a time #Thunder was putting up regular #Problematic numbers but today all those #HIM’s must have needed their beauty rest. Or perhaps they were all hedging their workout plan for BetaMax’s Thursday Q. Whatever the reason, the masses were missed and the ocho of us stalwarts pledged to call …
ABsolute Destruction – Sandlot Edition
13 PAX showed up in the gloom this morning knowingly submitting themselves to whatever YHC had in store for them. It didn’t take long to know what may be emphasized during this workout, as the core work started immediately, which co-incidently also ignited the mumblechatter for the morning. Disclaimer Tha Thang: Sit up progression – …
ABsolute Destruction – Sawmill Edition
9 PAX showed up in the gloom this morning knowingly submitting themselves to whatever YHC had in store for them. It didn’t take long to know what may be emphasized during this workout, as the core work started immediately, which co-incidently also ignited the mumblechatter for the morning. Disclaimer Tha Thang: Sit up progression …
#Ramble runs hard
11 faithful posted despite warnings of a 7+ mile #RunHard route. This route featured the meat of the #RunHard finish as well as the opening couple of miles which feature the Saluda hill climb. Everyone appeared to leave everything they had on the course. End result? Folks got better. Conditions: 44 and a bit cool …
#Brickpile Off Campus
Since the fated (but not our fault) locking down of the #Brickpile AO, today’s #downPAINment was strictly off the reservation. And by that I mean we didn’t do a darn thing on Dreher property… not that there’s anything wrong with that. There’s plenty to see and do in Heathwood and the #Brickpile pax tried to …
Visits to The Mission
21 days into the New Year, we were geeked to have 27 PAX post for today’s Mission workout. As hopefully everyone will attest, this AO is especially special…where all 3 Fs consistently show-up. We were so happy to welcome 5 PAX that traveled all the way from the Grand Strand, rising in the gloom to …
#Ramble Rewind
Some old favorites always remain favorites. When called upon to Q #Ramble it’s like reaching back into years gone by to dredge up something not unique but perhaps forgotten. Such was the route du jour, a throwback to the early days of exploring Columbia from Shandon Pres. and finding gems like the Blatt Bridge and the …
Over the hills
When: 1/19/2017 Conditions: High 40s, not too humid- very pleasant! QIC: Big Worm Pax: Welcome Week, Wi-Fi, Rated R, Don Ho, Biggie Smalls, Big Worm The Thang: Disclaimer Run down Wheat street from the Blatt until someone points out the train is parked on Pickens Street; then mosey back up Wheat and up the steps, …
Six push through a speed ladder at Scramble
Six pax post for a “speed ladder” workout totaling about 4 miles. Warm up: Run from Trenholm Plaza to the intersection of Shady Ln and Quail Ln (1.2 miles) The beatdown: Sprint three loops of increasing size (.25 miles, .5 miles, .75 miles) with a brief recovery run (.1 miles) in between. Finish at Shady …
@F3Haiti 2017
Last year F3 men from three different regions teamed up for a fall mission trip to Haiti hot on the heels of Hurricane Matthew’s pass over the island nation. It was a trip that was in the planning stages for months but was used, due to that disaster, at the height of their need. F3Haiti …
#Battle Race I
YHC realized mid week that the Battle Q was his and that his intended partner in crime was on the DL. No problem… Q’ing the hardest workout in town with one hand tied behind my back is just part of the job description, right? Rather than risk embarrassment (Q’ing 30 minutes of Battle is more …
The Trifecta at #Hammer
A beautiful morning for a beatdown. Nearly 50 degrees putting the short sleeve shirts back in play after the cold, cold start to the week is what makes #FamouslyHot @F3Columbia a great place to call home. Satchel Ford, however, was a meat grinder this AM as YHC tripled everything and burned the clock in short order. Conditions: …
#Scramble Track
When it’s cold, YHC has a habit of dropping gear along a route. When it’s this cold it’s like a yard sale… in everyone’s front yard. So, rather than scattering gear across half of Forest Acres, and being that Monday’s a traditional speed/track day, Trenholm Plaza become our course with a bunch of ugly mixed in. …
#Ramble goes flat and fast for a lucky 13
13 men posted to the #Ramble #gloom this morning for another installment of flat and fast Friday. There was another strong dose of extra credit #P200 training with a 6-runner #preprerun at 4:45 (5 miles) and a 1-runner #prerun at 5:10 (2 miles). T-Claps to ‘Stache (and we discussed his namesake and it appears it …
#Thunder goes old school with #BlockMindGames
17 faithful posted to the misty, cooler than advertised, #gloom and found YHC, his generic #ShovelFlag, and a visit from Chaser waiting. 45 minutes. That’s all YHC asked for during the #disclaimer. “Give me 45 minutes of all you got and I promise you’ll thank me for it later.” Famous last words before setting off …
Changin’ Tires & Taking Names
YHC expected it to be colder this morning than it was. Such is the trick your mind plays on you when the cell phones connection to whatever thermometer is out there tells you it’s snow weather. Expecting a chill I planned my arrival to #SwampFox with only a minute or so to spare peeling in behind …
Ice Cold Hammer
While many sissies were laying asleep in their beds, 12 non-sissies, including 1 FNG braved below freezing temperatures and got work done. Conditions: Icy 25 degrees The thang SSH x 25 in parking lot (Performed in cadence to perfection. no lie) Burpee x 5 Run to blocks and pavers. Place blocks at one side of …
New #Hashtags at #Battle
11 Faithful descended upon #Battle for another installment of F3 Columbia’s toughest workout and found YHC and Wingback waiting for the delivery of another beatdown. This was a day of fairly simple instruction which is actually fairly common at #Battle. Give a few instructions, set the clock, and turn the pax loose seems to be …
Go Fast Turn Left
We know of 11 PAX that did not win their share of the $1.5 billion lottery, because they sprang out of bed and posted for Sprint Cup style workout. Here’s how it went down. Conditions: Clear & Cold The Thang: COP (Pipeline and Wiki alternate) SSH x20 IC LBAC x15 IC each way Russian Twists …
Stumble Goes to 10
11 #StumbleProof faithful answered the call to test themselves against F3 Columbia’s newest fitness test, the Stumble 10K. Conditions: 30, calm, perfect race weather. #nogloomnozoom The Thang: Start: Shovel flag by parking lot entrance Olde Knight > Galway > Saye Cut > Old Woodlands > Hampton Ridge > Marthas Glen > Indian Mound > Old …
Go Long or Go Home: Introducing the Stumble 10K
In the quest for a challenging, monthly PT test that’s unique to an AO, the pax of Stumble have run a couple of 5Ks. However, some other guys have that one pretty much locked down. So what does Stumble offer that’s different, other than a shovel flag with its own headlamp? Amble is first. Ramble is …
#BrickPile runs; does much work on Saturday
10 faithful posted to a #gloomy morn at the mothership for F3 Columbia at #BrickPile. YHC was excited to loosen the reins a bit after 8 weeks of limited work due to injury. What better way to do so than to suck it up and accept Mission’s #MumbleChatter and take the crew on a little …
Swampfox on the move
Perfect winter morning for a workout with 13 of the Swampfox faithful. Great mumblechatter and effort by the PAX. Always a treat. YHC lost the weinke somewhere along the way – but looked deep into the #gaiter for guidance. Below is what ensued… Conditions: 43 degrees, crystal clear skies (YHC dressed for 23 and wind) …
Stroll Down King & Queen
Run to basketball court. SSH x 20 IC Imperial Walkers x 20 IC Merkins x 15 IC Flutters x 20 IC Burpees x 10 OYO Run to Wilmot & King 25 Merkins, 25 LBCs, 5 Burpees Run south on King and repeat at next 3 intersections. Plank for the 6 each time. At King & Burney. 30 …
New Year Convergence #MissionIamPossible
Time to start the New Year off with a bang via a FNG friendly, good old fashion Convergence. 2016 is going to be great, and YHC wants to start if off with 100+ F3 Men. 2016 will be the year when we show all #SadClowns that with F3 every man can get better and be …
Hurry Down the Chimney Tonight
The time: Christmas Eve 2014. The place: a fledgling running AO. The conditions: a miserable 50s and pouring. The occasion: YHC’s first Q at Stumble (and first official F3 Q, ever). Today YHC decided an anniversary redux was in order. Only Jar Jar was present to relive the extreme suck. Conditions: Mid-40s and NO RAIN The …
No Side-Straddles for You!
7 dedicated PAX shunned the “school is out” snooze button and hit the bricks for a no side-straddle-hop full body beatdown. Conditions: 42 and cloudy TheThang (4ct): Head to brick yard High Knees 30 (IC) IW 25 (IC) MERKINS 20 (IC) BB Situps 25 (OYO) Rinse & Repeat Grab two bricks & Mosey to the …
#Brickpile #SimpleQ
A great deal of effort goes into dreaming up creative and unique workouts. It’s one of the great benefits of having a participant led organization. Sometimes, though, a simple, clean beatdown is a welcome change of pace. Enter the #SimpleQ. No frills, just solid work. Conditions: High 50’s with a touch of misty drizzle to …
On the 7th Day Before Christmas…
11 pax showed up in the foggy gloom for a beatdown and a caroling session broke out. Conditions: 60 and misty. Pax were overheard mock-complaining about freezing cold December workouts. All present were in shorts and T-shirts. The Thang: COP (all IC) Imperial Walkers x25 as if you haven’t had enough Star Wars lately Butt …
#TabataTuesday Revisited @ #Hammer
I cheat. It’s like the phrase “Rubbin’s Racin’” translated through the GORUCK filter which espouses the idea that if you’re not cheating, you’re not trying hard enough. Well, while I disdain that particular perspective on just about all of life, sometimes you’ve got to stack the deck in your favor. Such is the case with most …
Stop Trippin’
14 pax posted in the gloom for some fun with YHC this morning. We were greeted with some crisp, cool air. We were off to a great start when YHC started tripping …. literally. Weather: 42 degrees and clear The Thang Fast paced warm up lap (x2) around the track Dirty MacDeuce (all I/C, 12 …
Visiting QIC settles a #Score at #SwampFox
15 faithful posted to the #gloom at #SwampFox for a last minute substitute QIC visit by YHC. With the injury bug still lingering a #score-esk workout was in order and despite the lack of running these guys experienced a full-body workout that should have left its mark. Great group at the #Fox and if you …
Battle fun with Hustler and Adrian
12 pax arrived this morning for the latest version of Battle, with Adrian leading off and Hustler batting cleanup. The winter air has set it, so oxygen was tough to find. The workout started with a sprint up Falcon Drive, some burpees, some hills, more burpees, more hills … until Hustler finished off the pax …
Uphill Both Ways
6 pax (plus an Odyssey warmup) continued on the road to turkey recovery and found that it led up some very steep hills and one loooong sloooow one. Conditions: Upper 50s and smooth sailing The Thang: Olde Knight > Chambly > Queens Way > Old Woodlands > Garners Ferry > Hampton Hill > Kilbourne > …
Turkey Day Kickoff
In a useless attempt to burn more calories before sun up than would be consumed this Thanksgiving Day, YHC joined forces with Splinter for an early #DownPAINment with some of the most giving guys I know. Convergences are always a festive gathering, this morning being no different. The festive mood cleared early, though, as the cool …
Nov NE Convergence
18 men between the 2 NE AOs gathered in a first actual quite brisk morning for the monthly NE convergence. Moaning and mumblechatter started almost immediately when many PAX soon found out that YHC had the Q. Sure to pack a punch and some already thought they had figured out some things that would have …
“Simple” is Not Always Easier
18 PAX w/ 1 FNG showed up in the gloom this morning for what YHC promised to be a “more simplistic” concept workout. The PAX immediately knew better than to trust me, but pushed forward non-the-less. No fancy exercises, no fancy lexicon, just a good ol fashion BEAT down. Disclaimer The Thang Lap around …
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 …
How Do We Continue to Help the Flood Victims (Our Next Step)Read More »
Low Impact / High Intensity at #Hammer
9 men posted to the somewhat chili somewhat soggy #gloom at #Hammer Thursday morning and found a somewhat hampered YHC waiting with a workout designed to deliver soreness and muscle fatigue in lieu of oxygen depletion. There would be no running in this workout with the lunge-walk serving as a primary mode of transportation. In …
Simplistically Aweful
6 PAX showed up in the gloom this morning for what YHC promised to be a “more simplistic” concept workout. The PAX immediately knew better than to trust me, but pushed forward non-the-less. No fancy exercises, no fancy lexicon, just a good ol fashion BEAT down. Disclaimer The Thang YHC gave the PAX an option …
A Very Special 10K
There are a few veteran-related landmarks in the vicinity, so Stumble decided to tour them all and take Old Glory along for the trip. Conditions: 46 and foggy The Thang: Grab the shovel flag on the way out. Pax take turns carrying the flag for the entire route. Good thing we put those blinking lights …
The Pax take a ROAD TRIP
Upon arrival at the Mothership AKA Brickpile, the chatter amongst the Pax concerned “Who’s the Q?” After a brief discussion, we decided to take a ROAD TRIP with a few circuits along the way. It was a nice change of pace and included “buzzing” Thunder for a brief layover – our own Windmill (#Respect) was …
Seeker’s “Spiritual” Qwest
Seek and ye shall find; knock, and the door shall be opened unto to you… KJ Version – not the Kim Jung one, but the King James – although KJ did bring it with today’s Devo YHC, upon reflection of a Thunder Q pairing following Chaser, quipped that I’d bring the “spiritual” today. …
The Vertical #SwampBeast
11 Faithful got it right this morning and posted at SwampFox for an old-school suckfest courtesy of YHC. Nothing elaborate, nothing hokey… just a good old fashioned Thang putting in some distance and some reps. Strong work, brothers. Conditions: Balmy… 62-ish degrees with the fog lifting The Thang: Quick SSH set of 25, 4Ct IC off …
Full house #Blitz
7 faithful posted to the #gloom at #Blitz for YHC’s maiden Q at downtown Columbia’s newest AO. “Thirty minutes, thirty minutes, thirty minutes…..however will we fill the time?” That’s honestly a question that does not cross the Q-to-be’s mind in the hours leading up to a workout at #Blitz. More appropriately, “how will I accomplish what …
Push the Rock (or do some merkins and burpees)
8 Men arrived in the gloom in an attempt to #PushtheRock Some did not seem very motivated to start the morning but once we got going, all gave great effort and got a little better today. Disclaimer and off we go! The Thang: Warm up lap around building w/ “10 burpees OYO” called randomly (3 …
Anniversary and brotherhood thoughts
Today marks the 3 year anniversary of F3 Columbia, so I’d like to add my thoughts. I received my name Jar Jar at Brickpile a little over a year ago, and for the first 8 months posted regularly and enjoyed the benefits. I’ve gotten to experience helping open 2 new AO’s (Woodshed and Stumble), EH’d …
#Ramble III
The movie, Rocky III is a return to glory movie… The rich and famous Rocky Balboa slumps into a depression after his trainer is inadvertently killed by the guy who subsequently claims his heavyweight title. Rocky’s old and slow… but a former rival, Apollo Creed, offers to train Rocky up again and coach him back into the glory …
Stumble #GotFaster
The call has gone out for all AOs to hold a regular fitness challenge and track the progress of the pax over time. For this second running of the Stumble 5K, the AO’s collective pace went down by a whopping 28 seconds*. #MissionAccomplished Conditions: Ideal (low 50s and slight breeze) The Thang: Warmup mosey down Olde Knight to Chambly then back to the …
#SwampFox Report: the hard work continues…
19 men posted to the crisp #gloom this morning for their Thursday #DRP delivered at the hands of YHC. It was phenominal to see such a nice size crowd at #SwampFox and everyone did their best to get some strong work done. McLovin made the trip over from #Thunder to join in the festivities and …
Almost 45 Minute AMRAP
17 pax, including some new faces and some really old faces, took to Thunder for 45 minutes of AMRAPS. The Thang Warm-up jog to other sideline and back. COP SSH x 20 IC Imperial Squat Walkers x 15 IC Merkins x 15 IC Flutters x 20 IC 10 Burpees OYO 2 min amrap- 10 merkins, …
Loaves and Fishes… PAX please keep helping Columbia.
Loads, nay, tons of support has been poured out on the Columbia PAX, but we are far from out of the woods. Spiderman is trying to garner support for a Columbus day trip to help folks start the clean up process. There will be A LOT to do. If you’ve been following the news, twitter, …
Loaves and Fishes… PAX please keep helping Columbia.Read More »
Columbus Day in Columbia
Gentlemen, As you know Columbia was hit very hard over the past weekend by severe weather. Many of our F3 brothers, their families, and friends have been impacted. Daily trips are already in motion to deliver water and other necessary items. As the waters subside the clean up will begin. Let’s converge on Columbia to …
Columbia Flood Relief
F3 Foothills PAX, Our F3 brothers and their families in Columbia are devastated by the flood. Many have lost everything they own. Literally, everything. And so, everything is needed; clothing, blankets, $, manpower and prayer. A GoFundMe page for donations for displaced F3 Columbia pax has been set up, gofundme.com/9x5mxfv8 . Bring donated items such …
Be a #HIM and help out the Columbia Community
Gentlemen: As you may (or may not) be aware, Columbia has been hit hard be storms and has gotten over 2 FEET of rain in the last couple of days. It’s a pretty bad situation for a good number of folks have had to evacuate and some have lost homes and other property. There isn’t …
Up & Over & Back Again
Conditions: 74 and OH THE HUMIDITY. YHC had thought about running round 2 of the Stumble 5K today, but due to lack of advance notice and smoked quads from yesterday’s Blitz launch, called an 11th-hour audible and decided on the Hampton Hill out & back route instead—better known as the Up & Over. Apropos for Hump …
Thunder does Battle in the Rain
11 pax avoided the Cantorre today and posted in the wet, humid conditions at Thunder. YHC was co-Q with Hee Haw at Battle this weekend. Much to the dismay of the Pax, I stole a few things from Hee Haw’s playbook to share with our brethren at Thunder. The pax were treated to plenty of …
#Brickpile Saturday block party
6 faithful ignored #Cantore and posted to the #Brickpile for a Saturday morning throw down in the misty, #gloomy conditions. YHC was honored to return to the birthplace of F3 Columbia for a Saturday Q session and while the crowd size resembled nothing close to those of those infamous Saturdays of two years ago strong …
#Ramble goes flat…supposedly
14 faithful posted to #Ramble this Friday morning despite the high probability they heard rain as they unassed from their collective #fartsacks. Could these #runners have something other #F3Columbia men don’t when it comes to the art of defying #Cantore? It certainly appears that way. Ice9 joined us from #Metro and appeared to enjoy the loop …
#Thunder ladders and bricks
10 faithful posted in the #Gloom at #Thunder and immediately took note of those missing. Some followed brother Costanza to #Legion but clearly many chose the #BluePill this morning. Be that as it may, by the time this workout wrapped the ten of us in attendance clearly felt as though something had been accomplished. This …
Pre-Blast: The Palmetto 200 – Columbia, SC
Just less than a week removed from the Blue Ridge Relay, PAX may find themselves working their way back into a comfortable weekly routine. As we strive to improve ourselves at each opportunity, what better way to remedy the tendency to drift back towards your comfort zone than to mark your calendar for the next …
Stumble Brings Home the B(e)acon
Three days after wrapping up an intense weekend of CSAUP, Stumble got back to work with an out & back that featured a welcome home by our best girl #Martha. Conditions: The BRR weather hitched a ride back to town on one of the vans. You’re welcome. The Thang: Olde Knight > Galway > Christie > Old …
OC Brings Burpee Back to Thunder; Allows Little Rest for BRR Runners!
19 Pax entered the gloom at Thunder perhaps expecting a light leg day and slightly slower pace due to some BRR recovery. None of that was to be found as YHC delivered a fast paced high energy workout worthy of #theyearofOC. The Thang: 1 lap around track COP in the field. 20 SSH IC 10 …
OC Brings Burpee Back to Thunder; Allows Little Rest for BRR Runners!Read More »