10 PAX showed this morning for a promised beating. YHC was coming in with the sneak attack on the PAX with a goal in mind sure to break them down by the end of our time this morning. The PAX responded well, with most even taking on the opening challenge of low-side plank right there …
#TheBull has been run in Columbia across two summers now having been altered very little from its original intent. In fact, for reminiscence sake, you can read the earliest description of the workout here from way back in May of 2014. In spite of the #CSAUP schedule and some crazy weather, it has been consistently offered …
23 PAX w/ 1 FNG showed in the gloom at Sawmill for another highly anticipated Q from YHC. The Thang: 10 Burpees OYO and mosey to field near overflow parking COP Tempo merkin x 15 (IC) V-up, Russian Twist x 20 ea Tempo merkin x 10 (IC) LBC, Skydiver x 20 ea 10 Burpee …
You’d think we’d run more on a day so many guys are headed to the hills. Nah, running just eats the clock. Instead Hammer guys ate up 45 minutes of paver work with a few sprints mixed in just to let the hands relax. It was nice. Like this: Conditions: 76 Degrees, 84% Humidity TheThang: Mosey …
11 PAX came out to the Sandlot gloom to get better. Viagra was on the Q and was pumped to challenge his fellow Pax and push himself beyond his own limits. Conditions: 70s and muggy Disclaimer Mosey to the upper Parking lot. Warm up COP: 25xIC SSH 25xIC High knees 20xIC Wind Mills 15xIC Merkins …
11 of the PAX showed up today. I was glad to see the turnout given the BRR was coming up. I didn’t know what to expect with respect to what I planned, but after it was over I was hurtin and I owe thanks to the PAX for it, for forcing me to live up …
14 of Columbia’s finest (pax) showed up at #SwampFox with very little idea of the plan for the morning… YHC included. Every once in a while the hankering for a Wienkeless Q takes hold and its just good to see what comes of it. Today, the route provided the opportunities, the Q simply filled in …
September has proved hotter than August as it was a fairly muggy morning at #Hammer. Hills are always a nice touch to a workout, but today we got creative with the #cinderblocks. The Thang: COP Field * SSH- 20 (4ct) * Baby arm circles forward and backward- 15 (4ct) * 10 hand release merkins …
September rolled in at #Hammer with five visitors from #Thunder on hand to ring in fall’s opening month. YHC was on the docket as QIC and was ready to explore some of the elevation changes across Bethel Church Road while a plan that looked really solid on paper turned out to be really ridiculous. Conditions …
#DawnShed. #WoodStrike. Like a middle school girl with a crush, YHC has been doodling out hashtags mixing the two names all week. If you had the chance to Q both of your favorite AOs at once, wouldn’t you jump on it? When YHC heard Dawn Strike would be joining in the Woodshed convergence fun, he …
23 PAX w/ 2 FNGs showed up in the gloom for an anticipated Q from YHC. Due to the reputation YHC had made for self with last 2 (count it 2) Q’ing “mishaps” (1 late arrival, 1 no show, resulting in a self imposed 100 burpee penalty, paid in full), banter started early on Twitter …
32 pax gathered this morning in the same spot 20 pax launched #Thunder exactly two years ago. Word of a two year #Thunderversary drew in a larger than normal crowd. Tank Tops were encouraged (#TankUp) and many of our regulars obliged. YHC was humbled when McLovin reached out and asked if a SubPrime/McLovin tag-team Q …
Two year #Thunderversary lays down one to remember…Read More »
Conditions – Breezy?? Not bad… 19 PAX circle up around 1 man at the tennis courts for some round ball action. That 1 man is serving fast but the volleys are quick. 40 Prayer Squats 40 LBC’s 5 Double Merkin Burpee’s 40 Overhead Shoulder Presses 5 Double Merkin Burpee’s 40 Little Arm Circles 5 Double Merkin Burpee’s …
Thanks to a calendar malfunction, YHC had planned on smartsacking this one out. Luckily, Serena is meticulous about checking up on Qs the night before. Also luckily, YHC’s been carrying a speed-work plan around in his back pocket for awhile now (boy that thing has gotten sweaty). The Thang: Easy pace: Olde Knight > Old …
With off-campus work handled earlier in the week, including the infamous Butler Hill beatdown on Tuesday and multiple running groups during the week, YHC elected to keep the Pax on site for a heavy dose of field work blended with blocks. With football season approaching, the pax took advantage of the marked fields at Brickpile. …
Another muggy Monday slapped the #Ramble pax in the face this morning and unfortunately the plan and route offered no relief. Would it be hills or speed? With the #BRR less than a month away the answer should have been quite obvious. Repeats were on the docket this day and no better way to provide …
Another Saturday at #Battle where limits are pushed, sanity is questioned and the #DRP is served in its purest form like sap right from the tree. This week featured a couple of geriatrics, who regularly show up on the grounds of A.C. Flora, Cesspool and McLovin. With a couple of 40 year old dudes leading …
In a reminiscent sequel to YHC’s last Q at #Ramble, it’s been months since I last visited Shandon Pres to pound the pavement with the #Faithful. Nevertheless, the pax were gracious enough to only mention my absense a handful of times before, during and after today’s Flat and Fast 4 miler through Shandon and Heathwood. Best part? …
Conditions – Low 70s and almost delightful Myrtle read my mind today when he said we’ve been doing a lot of running at bootcamp. We had the Chop Shop 5k then Garnish and McNugget took us all over the place on their Qs. I decided to stay close to home and just work the …
11 PAX showed up in the gloom for a long overdue Q by YHC and Sandlot. The main question following the #fartsack of a Q by YHC (still owe Sawmill PAX 100 burpees) at Sawmill earlier in the week, was “Would he show?” Well, YHC did show and even showed up earlier enough to retrieve …
4 dedicated men posted to #Legion this morning ready for a return Q visit by YHC. Wingback was noticeably disturbed by the attendance figure but the four of us made the best….or worst of it and headed out into the darkness. This was an arse-kicker that pretty much delivered from the drop. YHC struggled coming …
Always good to be back at SwampFox. Here’s what we did… Conditions: Muggy, little rain The Thang Opening COP 10-1 Squat and Merkin Countdown 10 Squats, 10 Merkins, 9 Squats, 9 Merkins, etc… (emphasis on form from the outset) Brisk Run to Citadel Park Run to far end of Park on Converse The Triangle Round …
Nothing to See Here, Just a Little Early Morning PainRead More »
It’s a good thing these workouts are free, because you probably couldn’t market or sell this thang even if you tried. We normally do a good bit of intense running at Battle. Only reason we ran at all today was to change locations. Great work by the Pax today. The Thang: Splinter 10-1 Squat and …
Rarely does an AO make a request of a visiting Q… but that doesn’t keep YHC from continuing to ask just because sometimes you get some funny answers. McLovin (Yes, he’s to blame), upon being asked that question, responded “180 Proof #DRP”. Looking for something new, this Q took that as a challenge. #TheThang below is the …
Its time for the 2015 Hurricane Hike in Camden. This is a great opportunity for any Ruckers to get some distance under weight and also enjoy some good Food, music and other entertainment. Website: http://www.sg.sc.gov/Hike.html The Website says that the Guard needs to be there by 7:15 for weigh in so we will as well. …
Adrian returned to SCORE for a birthday beatdown. YHC’s oldest daughter turned 9 today. What better way to celebrate than to wake before dawn and do some bear crawls with some friends? While my better half tended to some excitable children clamoring for donuts in the early morning hours, YHC worked through a solid workout …
As the faithful gathered behind DHS and Adrian trotted off into the dark with cones for something diabolical, most were thankful YHC had the #Brickpile Q for the morning while he was scheduled to lead SCORE. It’s always interesting to see who, at the last minute, decides which Q they’re willing to endure for 45 …
4 pax rolled out of their cozy beds for a hot and humid speed day at #Ramble. The concept was simple–A 4 mile double loop–mile 1 and 4 run slowly and mile 2 and 3 run at 5k race pace or faster. All four pushed hard and performed well. COT BOM
After being the sole Stumble representative at the Hot Summer’s Night 5K on Friday (and y’all missed a great party at Promo’s after), YHC decided to bring the race home to the AO with a Stumble 5K. The idea is to run this a few times a year, at semi-regular intervals, in order to track …
11 faithful posted and found a new face waiting to lead the workout. YHC was honored to be invited by Pondo to lead a workout at the ‘Shed and based on the experience YHC hopes this was the first of many such opportunities. #Woodshed is a large AO with tons of possibilities for workout pain. Today …
A few weeks ago I was at a Tuesday bootcamp when we began the workout with a run (heading to a destination that was good distance away). I was jogging beside one of my buddies when he stopped and decided to wait on a member of the pax who was lagging behind and struggling a …
11 faithful pax got an unexpected double dose Tuesday morning. After a week off from F3, a three day golf tournament with extracurriculars over the weekend, bad diet and Thunder’s trademark humidity, YHC only made it 30 minutes into the Q before spilling merlot. I’ll blame it on the difficulty of the workout and the …
It was said during the pre-run #mumblechatter that Stumble has missed the pitter-patter of YHC’s #monkeyfeet over the last couple of weeks. Said feet were on vacation in Quebec City, a fine town that features a monster hill, running temps in the 60s and a whole lot of history. In fact, the future of North …
Dealer’s Choice Day at Hammer is not what you might think. Though most things at Hammer are light-hearted, most things we do are also pretty stinking difficult. These eccentric workouts at Hammer are fun, but are anything but easy – read about it… The Thang Run to get Blocks and Pavers COP Splinter: …
12 PAX w/ 1 FNG emerged in the humid gloom for a morning that called for our 6 week fitness test which meant Sandstorm was about to hit the PAX, HARD. There’s always a few (mostly those who don’t pay attention on Twitter) who are completely blindsided by the announcement that Sandstorm is getting ready to …
11 faithful including one FNG (Hog) posted to AC Flora for another rousing rendition of #Battle. YHC announced Friday that the AO would see a rare solo-Q which probably led to at least a couple of questions amongst the pax. The law was laid down quickly that men show up to #Battle to do work …
#Battle makes a run at #theMurph & #the300workout….#disclaimerRead More »
10 men showed up ready to get the party started this morning. The problem at hand was that there should have been 11 at this point. YHC, QIC for the morning, was nowhere to be found. Reefer, being the necessary body to step in and lead when times need it, decided to get the PAX …
Authored by Ducky… A solid workout led by VQ Ducky a.k.a “Mumbles” to 8 Pax. VQ managed to bark a few cadences out between gasps of air. Pulled out the hand release burpees on concrete to the pleasure of none. FNG Prolly hung in there nicely, hope to see him back for more punishment next …
The VQ of the One They Call Ducky: Ducky Don’t PlayRead More »
11 PAX came to Ye-Ole-Brickpile for a little Adger/Berkley Hill work. Conditions: 75 and clear TheThang: Head to upper field SSH 30 (IC) MERKINS 15 (IC) IW 25 (IC) Overhead Clap x 45 (last 5 slow) (IC) BB Situps 25 (OYO) Mosey to Adger Lung Walk 35yds Sprint to first intersection Lung Walk 35yds Mosey …
10 PAX w/ 1 FNG set out in the humidity this morning for “non-traditional” workout. Right off the bat, YHC announced that there would be NO cadence and NO announced rep counts this morning. “Your effort level will determine your rep count. Some will settle for less and some will strive for more. Which will …
10 faithful posted to the #gloom at #Hammer for a guest Q by YHC. The group at Trenholm Park is known for their difficult workouts, strong work ethic, and yeoman’s atmosphere. To adequately deliver the #DRP YHC choose to modify a recent workout from #Thunder. Mission accomplished. Conditions: 78 degrees and extremely humid The Thang: …
I have to admit, Q’ing at #Legion is a daunting challenge. Pushing guys for an hour when 45 minutes is your norm is a whole different kind of deal… it’s like leading #Battle by yourself and knowing the men around you will give it everything. No disappointment this morning. All eight who posted got their …
7 loyal and faithful pax posted to the muggy gloom at SPC for another installment of Monday #Ramble. Would today’s workout hold a flat and fast speed interval sort of plan or would we take it to the hills? With the #BRR now less than two months away YHC opted for hills. We’ve all heard …
5 PAX dedicated to making themselves better than yesterday showed up for Chisel this morning in the 95% humidity. The straight across route from last week was liked so much that YHC decided to make this one more of our staple option (for now at least). Welcome / Disclaimer / Instruction The Thang Run designated …
9 at F3Columbia’s newest AO, Sawmill, were introduced to the much loved 300 workout but a newer, more mobile version of the well loved beatdown. With an hour worth of pain to inflict, YHC, packaged the usual sets within a roundabout tour of the Blythewood area. Add sprinkles and you’ve got a solid showing from …
#SwampFox has been exceedingly swampy of late. Whether it’s the blistering heat that has driven the Crayton groundskeepers to leave the sprinklers on 24/7 or the converse summer lack of attention, the football field at Crayton is a bog. Soon we may see marsh grasses rising up out of the turf. Noting the exceptionally nasty conditions, YHC …
So YHC is eating a little crow this morning as almost two weeks late the backblast from #Ramble’s June 26 workout is finally posted. This delay goes against what we preach as ‘duties of the QIC’ and for that YHC apologizes. 9 faithful posted to a Friday #Ramble for a 4.4 mile, flat, speedfest that …
Better late than never – #Ramble scales a wall during 4.4 mile speed-fest (6/26)Read More »
11 Pax with 2-FNG’s braved the gloom and got up from the comfy confines of the fartsack this morning and walked straight into a humid cardio beat down. Kotters to Stand-up who was a Sandlot regular and has taken the last 6-Months off for posting today and bringing an FNG. Conditions: 73 Muggy, Welcome/Disclaimer The …
13 PAX w/ 1 FNG showed up at Sandlot this morning for what had been promised to be a #smokefest. With the humidity back, didn’t take long for it to turn into a real sweat fest also. Welcome / Disclaimer The Thang SSH x 105 (IC) – right there in parking lot (#crowdpleaser from the …
When: July 25 at 8:15 Where: Woodshed Who: All of you What: What is the silent F you ask? Form. Think about it, many of us are out more than two days a week working out at whatever respective destination we call home. We are getting up early to participate in the 1st F to …
5 initial PAX took to the gloom this morning with early word that we should be joined by a FNG. No signs of him at 0530, so away we go on our typical Monday morning, something tough, challenging and different from the week before, Chisel. Instructions were set that this morning, the route would be …
Stumble welcomed some pax from across the Midlands today to risk life and limb in the Davidson Road tunnels under I-77. 5 posted early to get their hills on at LSD pace (8:45 or so). The Thang: 0500: Olde Knight > Chambly > Old Woodlands > Garners Ferry > Woodhill Circle > Garners Ferry > Old Woodlands …
F3 Columbia is planting ANOTHER shovel flag. This time in the Northeast – Next stop – Blythewood, SC! Who: All MEN looking to better themselves and the others around them What: Peer-led bootcamp style workout for MEN of ALL ages (want to know about F3?, learn more here http://f3nation.com/about-us/ ). Where: Blythewood Park, 126 …
17 faithful posted to the cooler than expected gloom at #Battle this morning. The #Gauntlet pax from Lexington decided the AO was the perfect option for concluding their weeklong series of pain. Honored to host 11 or 12 from across the river, we felt a three headed monstrous Q was in order. What happens when three misery seeking heads …
On May 30th, 2015 the Men of F3 Midlands will converge outside of the gloom and inside of a building for an amazing, enchanting evening of 2nd F that will put their good times to a good use…benefiting Palmetto Place Children’s Shelter and supporting our work at Oliver Gospel Mission! Conditions: Starry night, …
Turn on your phone, open your calendar app, and select April 29th at 5:30 pm. Title the event “F3- Palmetto Place Hump Day Happy Hour at River Rat Brewery.” Then encourage all F3 men to show up for a beer and a chance to hear about our “Third F” initiative at Palmetto Place Children’s Shelter. …
Palmetto Place – Hump Day Happy Hour – April 29thRead More »
My F3 brothers at Jumanji have been encouraging me to write a pre-blast to highlight my upcoming mission trip to Nicaragua. I do this humbly as I am not necessarily a big fan of bringing attention to myself. I’m simply doing what the Lord is telling me. If you were to tell me at the …
The word has been getting out for a while now that we will have a Marathon Ruck here in Columbia, and this pre-blast is to let you know it is a reality. #TClaps to Promo for the route design. What: 3 loops of a 9.5 mile course in the downtown / Rosewood areas. Total distance …
Pax – the time has come to step up to the challenge! This is a great opportunity to push yourself for either a 5k+ or 10k+ beatdown. Regardless of your physical condition, I GUARANTEE you will feel this one the day(s) after. Lets Rock the Quarry with f3Nation. This event is being promoted nationally through …
13 running faithful made the voyage to Savannah, GA this past weekend on a mission to conquer new heights in the #CSAUP category. The full marathon was on the docket for 11 of these 13 and for 9 this would be their first attempt at the 26.2 mile beast. Most importantly, all 13 crossed the …
Rock ‘n’ Roll Savannah Marathon: Mission AccomplishedRead More »
64 degrees and Clear The morning started off like most any in the Gloom. Why does he have cones?, OMG is he bringing the BEAST out. What’s the BEAST? How many cones does he have? Six, yep its the BEAST! The PAX were only momentarily daunted by the propect of the BEAST. Great effort was …
The BEAST and MULETRAIN Team up to bring down SpeedtrapRead More »
15 pax met at the Bull for the continuation of training for the upcoming F3 / GORUCK Custom Challenge (GRC). It goes without saying that it is nearly impossible to train for all aspects of a 12 hour endurance challenge during a one hour workout, so YHC decided to focus on one or two specific …
Gentlemen: We are right at a month away from our GRC. If you aren’t training yet I feel for you. You have to get under Ruck. There is no substitution for that, and there are several options available to you in the Columbia/Lake Murray region, as well as some in the Florence area (see U-Haul). …
The 2 year convergence of the Columbia launch did not disappoint. With 100 or so pax in attendance, Sway kicked off the day with a brief recap of how far we’ve come in a short time. In summary, now 20+ weekly outings that include over 500 men on a weekly basis…oh yea, that # doesn’t include …
Some of the PAX have decided to try to partake in this growing rivalry between River Bluff Gators and the Lexington Wildcats. We are trying to put together an annual F3 tailgate with all F3 PAX and their M’s and 2.0’s for this game between these two schools. Let’s put on some F3 swag …
On 10/20/12, “the thang” kicked off in the capitol city – see original backblast for the progress in fitness over the last 2 years… http://f3nation.com/2012/10/22/f3capitol-city-10202012-the-first-day-of-the-rest-of-your-life/ . But even more, f3nation in the Columbia area has touched close to 1,000 men (if not more) from the 13 original FNGs #starfish. T-claps to the leadership pax in CLT …
When: to run concurrent with amble an alternative to amble reminder Mon. Wed. 5:45-6:30, Fri. 5:30- 6:15 Where: Dreher High school parking lot Purpose: a brisk walk/mosey not more than 3 miles due to time limits Big Time and myself (FOG) decided to go the Field of Dreams route, “build it and they will come”. …
Bass, Spicy Nacho and A’ja. These are the kids that make the F3 – Palmetto Place (AO: TURF) relationship meaningful. We have hopefully given them an outlet for fun, fitness, and maybe a chance to feel apart of an encouraging group. More importantly, they have given me and the other Pax a chance to receive unlikely …
Palmetto Place Auction and Golf Tournament PreblastRead More »
13 Pax entered the Gloom without knowing it was YHC one year anniversary of my first post. Had to test the Pax and as always they proved up to the task. Great group of men. The Thang: Disclaimer Move to the Soccer fields in a light mosey Circle up for COP Imperial Walkers x 20IC …
A record smashing 21 pax posted for this Saturday’s edition of #Battle and thanks to a pre-blast they knew, sort of, what they were signing up for. Mud Run prep was the theme of the day and the consensus at the end was this simulation pretty much nailed the tempo of the actual event. Mud …
Tomorrow’s #Battle workout will take on a slightly different look. You need to be prepared to run. You need to be prepared for obstacles. Basically, you need to be prepared for an hour of the #UrbanMudRun. I’m posting details on the route we will use (covering close to 4 miles) below. You’ll partner up (or …
31,556,926 seconds. 525,600 minutes. 8,760 hours. 365 days. 52 weeks. 12 months. 1 trip around the sun. What a difference a year can make. Just one year ago, the sad clown that we now know as Slim Jim locked his keys in his car to avoid the downPAINment YHC had been EHing him for. He …
4 PAX, dubbed “The Four Horsemen” by our very own Pajanimal, were the only men that showed up to tame The Bull in old school Smack Down fashion. Vince McMahon would have been proud! In true Bull fashion, the heat and humidity forgot to take the holiday off, but what do you expect from …
WHOOOO! The Four Horsemen lay the SMACK DOWN on The BullRead More »
Gentlemen, are you ready for some football!? I am starting a F3 Fantasy League under an ESPN.COM account. If you are interested, HC with your email address that I can send an invite to ASAP. I am using a standard scoring system and asking for a $25 buy-in. I have 4 pax signed up, …
Posted for Full Metal Jacket: I work out with Sandlot F3 in Northeast Columbia and am requesting your support regarding What: 9/11 First Responders Memorial Ceremony When: 11 Sep, 4:30 PM Where: Columbia Metropolitan Convention Center, 1101 Lincoln Street, Columbia, SC 29201. We have conducted this ceremony for the past three years honoring “First Responders” (Military, …
14 faithful gathered once again at the corner of Bull and Blossom to test their mettle in the Monday morning gloom. This particular Monday, the weather that greeted the pax was a reprieve from the regular heat and humidity of the Columbia summer which we have grown accustomed to. It was this background that set …
19 Pax showed up for a loop around RBHS today with several stops for some fun. With a birthday looming, YHC decided to push the limits this morning and give the Pax a little more than they bargained for to see if his old frame could hold up to the abuse. Stopping by the Tennis …
It is time, once again, for the downtown pax to add by division. Our beloved Brickpile has reached critical mass yet again, and our history makes it clear that when that happens a new AO is needed. So, F3 Columbia is finally planting a flag in the Old Woodlands / Hamptons area, and YHC, with …
This is the first annual Stomp the Swamp 5K race to benefit the River Bluff High School Cross Country teams. River Bluff has been VERY generous in allowing F3 to use many of their facilities. Crypt, Graveyard, and Stride meet there during the week. Let’s say THANKS in a huge way! Since the announcement was …
This morning the PAX was graced by the presence of F3 royalty as Alter Boy and F3 Lake Murray’s recently designated Nantan, Napalm joined us in the gloom. 14 PAX in total conquered YHC’s No Backpack workout this morning. Conditions: Really Really Really Humid (in my opinion anyway) The Thang: Jog to plush football field …
A combined 9 faithful posted for another dose of pick-your-poison Friday at #Ramble. Turtle led the charge for a typical 4 mile quick loop while YHC plotted a 12 mile LSD course for those interested in conquering the LSD run before the weekend. Good luck to those taking on the 12 miler tomorrow morning. Conditions: …
Big numbers rolled into the Graveyard this morning to meet a Q eager to inflict pain on the Pax. Paying tribute to his brother serving active duty in the military, Tumbler decided to take the Pax through a modified Murph workout. Blindside evidently got super excited about it and decided to wear Camouflage Capri’s (#CamoPri’s, …
8 faithful posted in the humidity that is summer gloom in Columbia for another Wednesday installment of 7-mile #Ramble – also known as the new normal. Traitor’s duties as QIC continued as he led the pax on a hilly out and back around Forest Lake and to Forest Lake Elementary. This was a challenging yet …
By request of Ramble, tomorrow’s Expedition will feature it’s longest route to date….an 8 mile trail run. Never fear though, for those that are not as fleet of foot there is a 4.5 mile route option. Both routes will be at Sesquicentennial State Park and will start at 7:00am. As usual we will be using …
21 men posted in balmy weather after Tuesday’s frozen tundra and celebrated Tuesday’s temperatureX2 by revisiting the long lost #Paversn’Slabs for a BrickPile-esque beat down at the hands of Chaser. Because of the chronically wet football field as they try to get winter rye to grow we have not spent hardly any time with our …
Five pax gathered at Owens Field track for a high school gym class favorite everywhere: the mile run. After hearing the agenda, no pax sent the turnstile spinning as they hustled back to they’re car or presented the Q with a doctors excuse stating they would have to sit this opportunity out. So, we got …
Never did I think 8 miles would sound like an easy spin around the block… #Amble has had that much needed effect. With the Governors Cup Half Marathon a mere week away, our last weekend preparatory run is just there to keep the wheels greased. As they say, the hay is in the barn. You’re …
Governor’s Cup Half Marathon Training – 8 Mile Taper – 11/01-11/02Read More »
A strong 13 faithful came out in this last week of running completely in the dark. The pace was brisk and the hills were steep. The dreaded Mt. Everest of all Columbia hills (Atascadero Drive) was on the slate for today. The route had quite a few turns. Congrats to all for not getting lost. …
Was it the 5th alarm clock that actually woke him up or his M clocking him that got him out of the Fartsack? Regardless, it was good having Pebbles return to our midst for a midweek run. 8 pax journeyed into the gloom for a 4 mile run. Conditions: 53 degrees and 93% humidity The …
A new bootcamp workout in the F3 Columbia family will launch in Northeast Columbia, SC on Saturday, November 2, 2013. We will meet at North Springs Park (on Clemson Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief “Circle of …
30 men gathered this morning in the misty gloom of Irmo for their regularly scheduled beat down. When the QIC gathered the pax into a pre-workout BOM and prayed for the wisdom to know our limits and the will to push them, mumblechatter broke out that this might be a sign of foreboding. Alas, the …
20 pax moved into the gloom and endured a workout better suited for Rocky than Adrian. Adrian is named after a meek and mild, pencil-necked, geek-looking woman who remained at Rocky’s side through thick and thin (at least through the first four movies). Our Adrian may need to be renamed as the workout at #SwampFox …
Five pax gathered on the Owen’s field track in the misty gloom to complete another speed workout with the Governor’s Cup Half looming in the near future. Conditions: 56 degrees and 84% humidity with a few sprinkles. The Thang: This week in Hal Higdon’s 1/2 marathon training program is to complete 10×400 repeat. While the idea …
13 Pax posted in the gloom this morning for Speedwork Monday. This group continues to impress as they are stretching out the distances and cutting the times. Progress over time. Conditions: 56 degrees and 84% humidity with spitting rain The Thang: Good pace run from Blockbuster to Crossroads track 2-4 minutes of stretching 100 meter at …
Way to go, fellas! We’re TWO weeks in to the fuel challenge. Now it’s time to discuss the Week 3 Challenge: The Caffeine Cutback. Yes, it hurts me, too. Yes it’s hard. Yes, our co-workers and families may want to avoid us this week. There’s nothing inherently bad about moderate (<3 cups a day) use. In fact, …
F3 Fuel Challenge Week 3– Cutback on the CaffeineRead More »
When dawn broke over Finlay Park in downtown Columbia on Saturday, 107 men were already hard at work celebrating the First Anniversay of F3’s arrival in Columbia with a chilly, station to station beat down. #ShovelFlags from all four F3Columbia bootcamp sites (#AOs — Areas of Operation) were proudly staked beside the flag of F3 …
Have you ever seen a team in a run or adventure event where one member has some limitations that require the other team to “carry the load” and you question why are they doing that event? We had the privledge this evening to see why those teams do what they do. Five pax including one …
3 faithful arrived in the less cool than yesterday gloom for a Friday #Amble jaunt. The normal 5-6 mile Fridays have been temporarily replaced with 4-4.5 mile runs in light of the cresting Governor’s Cup Half Marathon long training runs. Today’s route featured a return to the Gregg Park lollipop that all seem to enjoy. …
Have you ever noticed how magnificent the sky is early in morning. Today was no exception as once again we witnessed another shooting star (or meteor, satellite or space trash). The sky was bright from the stars and along comes a streak of light. Great motivation to come out into the gloom every morning. 7 …
BackBlast respectfully submitted by Adrian on behalf of Snot Rocket 10 faithful gathered in the chilly gloom at #Thunder for Snot Rocket’s maiden Q. Those who had the guts to show up did not leave disappointed. A combination of: (1) fear of what Snot Rocket had in store and (2) the cold apparently rendered more …