Plans have been made for an afternoon trail run this Friday at 5:00 PM at Sesquicentennial State Park. We had so much fun at the trail run we had on October 4 at Harbison State Park, we’re rolling it out there for the pax once again. The plan is to meet at Sesqui (see map below) …
Trail Run Friday Returns: Sesquicentennial Park October 25 5:00 PMRead More »
With the training nearly complete, our final long run is this weekend before the race itself in two weeks. It’s time to put all the pieces together. If you’ve been doing the miles, the route is a known quantity. If you’ve been keeping up, this is just one more mile tacked on to last week. …
Governor’s Cup Half Marathon Training – 13.1 Mile Pre-Blast – 10/25-10/27Read More »
Pebbles delivered a good workout with variety during his maiden Q this morning as 22 men posted on this first cool morning of the season. Flying Dutchman (see description below) was a new twist to the workout routine. It seemed to push everyone to knockout the merkins to reduce hold time. Conditions: 42 degrees and …
22 men braved the “cold” for a workout this morning and got a bit more than they expected…actually three times more than they expected. Due to the passing of Libby James, the grandmother of Chaser, Splinter and Okra, they all happened to be in town this morning and led a three-way, full court press, ping …
A veritable mob of Amble regulars, 15 in total, gathered in the gloom at KBC this morning for a mid-week, pace setting run. As the 4 mile Wednesday distance has been done plenty of times, YHC had to dig deep to find a new course. Enter the Mall Jog. Conditions: 62 Degrees & 91% Humidity The Thang: …
Today showed that through continuous work, you can improve. This is not to say that if you continue to do the same thing you will improve but if you work, you can improve. We had several runners set PR in what is typically a standard mid week 5+K run. Some focused on reducing their time while …
14 faithful gathered at the #Thunder AO Tuesday morning for another installment of the Area Q’s ongoing attempt to increase core and upper body strength while also handling everyone’s cardio needs. By the time the workout ended with a 6 Minutes of Mary segment that did not allow the pax to ground their feet all …
QIC: Carry the slab around the bases, stopping at each for side work. Each base has an orange cone marking it. PAX: Cone? I don’t see any cone. Are there cones out there? Turns out there’s Dark, Really Dark, and then there’s Swampfox at 0545. The 23 Pax were undetered however and struck out in to …
Rounding the Bases Swampfox Style (Carrying Concrete Slabs)Read More »
30 Pax with 1 FNG posted in the gloom the day before the weather is to turn cold for a workout that should keep them warm for a few days. What started with a “who’s the Q” quickly became a “follow me” around the Strut. Fire and smoke soon led to ashes left on the …
Dufrense brought the ladder with him this morning to Swagger for the Monday morning sprint/interval work. 10 pax posted in the cool fresh morning air for what would be a good work of the legs and lungs. The Thang: Departed Blockbuster for the run to Crossroads Middle School track. Upon arrival, spent 3 or so …
Swagger brought heavy humidity, light drizzle actually, for the Friday 22 minute out and 22 minute return run. More Pax are reaching longer distances on this run and showing improvement. 12 posted for the run and return. Conditions: 70 and 87% humidity The Thang: Started at Blockbuster video traveling north on St. Andrews Road. Turned west …
Six #Amble regulars posted this brisk morning for a little speed work after only a day’s recovery from the 12 mile #F3GC training run of the weekend. The longer distances contrasted with the Owens Field speed work seems to be doing its job as everyone continues to get faster and stronger in preparation for the …
10 pax emerged from the gloom this morning on a chilly start to the day at Dreher. YHC forgot he was the Q due to MoonRiver’s excused absence. We had to go on the fly… Apologizes abound to my friend Cesspool as I kicked him in the head while trying to get into position doing …
Plans have been made for an afternoon trail run this Friday at 5:00 PM at Sesquicentennial State Park. We had so much fun at the trail run we had on October 4 at Harbison State Park, we’re rolling it out there for the pax once again. The plan is to meet at Sesqui (see map below) …
Trail Run Friday Returns: Sesquicentennial Park October 25 5:00 PMRead More »
Who doesn’t love a trip to the beach? When we heard that A1A was taking the lead, there was some discussion that the day’s workout might include: Rollin’ in my 5.0 With my ragtop down so my hair can blow The girlies on standby, Waving just to say, “Hi!” Did you stop? No – I …
Congratulations – you have almost made it through week one! Starting Monday, we will begin the weekly challenges. This post contains details on the Week 2 Challenge which will begin on Monday. New to the Cleanse? Here’s a link to get you started http://f3nation.com/2013/10/09/preblast-2013-pre-holiday-fuel-challenge/ This week’s challenge is dairy. That’s Milk, Butter and Cheese. As you ponder …
Pre-Holiday Fuel Challenge: Week 2 • Hold The DairyRead More »
6 men entered the gloom at KBC and were treated to one of our original #Amble routes, only in reverse. Promo took the helm while Fountainhead and another took it upon themselves to complete the Governor’s Cup 12 mile run and this four mile loop around Lake Katherine was a sight for sore legs, errrr …
Swagger set a new record of 13 pax posting for the midweek run. The 13 make up a wide range of abilities that encourage everyone to participate. The out and back plan allows the pax to stay within eye-shot on most occasions which is a great encouragement to all. Conditions: 57 and 89% Humidity The …
Good Morning, this is your wake up call…. Yes, I know what time it is… Yes, I know you didn’t request a wake up call…. Who is this? This is the Mud Run calling, I thought you’d recognize the voice… Yes, you can go back to sleep, but rest assured… I’m coming to get you… …
19 pax gathered at #Thunder knowing full well that Dos Equis’ maiden Q was on the horizon. Everyone with the possible exception of Tipper, making his second post, knew what was in store. Adding to the ambiance was the first installment of #TankTopThursday and despite the short notice at least half of our pax participated. …
#Thunder, 'Stay Thirsty My Friends and Grab your Tank Top'Read More »
Jumbo Shrimp, Awfully Good, Near Miss, Pretty Ugly, Working Rest What do these phrases have in common? They are all oxymorons. Oxymoron – a rhetorical device or figure of speech in which contradictory or opposite words or concepts are combined for effect. 21 unsuspecting souls gathered in the gloom of Irmo this morning for an impromptu …
As the big miles stack up we enter the final weeks of long runs before the early November taper down prior to the big day. This weekend serves up 12 miles, a PR distance for YHC, and a run I’ve been nervously anticipating since before the Mud Run last weekend which sapped my enthusiasm for …
Governor’s Cup Half Marathon Training – 12 Mile Pre-Blast – 10/18 & 10/19Read More »
Hill week continued this morning at #Amble as 11 Pax reacquainted themselves with Atascadero. Atascadero!?! Yes… Columbia has a dreadful shortage of truly steep streets. In an effort to seek them out for the benefit of the Amble faithful, this particular beauty was served up towards the end of mile 2 of our morning’s course around 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 …
#Preblast – F3 Expansion to Northeast Columbia Nov. 2ndRead More »
It’s said that the USMC Mud Run will quickly reveal your weaknesses, and on Saturday, approximately 36 men from the F3 Columbia Region (along with about 250 others from all over F3 Nation) decided to participate in some “introspection.” I can happily report no major injuries, other than some bruised egos. The Thang: Approximately 6.2 …
20 men with 1 FNG gathered in the gloom at #Thunder ready for Fannie’s first Q at Shandon’s AO. Several continue to heal from the Mud Run and are also feeling the burn from the F3Columbia Pull-Up Challenge yet everyone powered through this looping and relaying throw down. The concluding circuit of AMRAP sit-ups, squats, …
Like the vets in DC, Major Pain did not allow a barrier to get in the way from delivering the pain at Strut today. 28 pax with 1 FNG arrived for the debut Q of Major Pain. As is common among military folks, adapt, overcome and conquer was the theme when hindered by construction fencing …
Gentlemen, the 2013 Fall Mud Run is officially in the books and F3Nation and F3Columbia were well represented. That said there is always room for improvement and getting better is an absolute must if Columbia is to challenge for the Busted Paw awarded to the best overall F3 team. The bar is high. This year’s …
The Swagger Sprint took place this morning with 10 pax including 1 FNG competing to test their abilities. This workout will reoccur in the future to see a progression of work put into the run. Conditions: 67° and 84% humidity The Thang: Departed Blockbuster with 9 pax headed to the track at Crossroads Middle School …
8 pax posted to our #Amble Monday track meet expecting another blazing session around the Owens Field track. With logistics completely upside down thanks to this past weekend’s Fall Mud Run YHC became QIC yesterday evening. After initial thoughts of a third installment of the football conditioning test the final plan took us on our …
#Amble Report: Monday track meet heads for the hillsRead More »
Conditions: 63 degrees 93% humidity 19 men gathered for a regular dose of punishment this AM in Irmo. Little did they know that Chernobyl was about to reach critical nuclear levels. He led the pax in the boot camp workout, kicked it up a notch, and nearly brought about a meltdown. This 1st time QIC …
12 pax gathered this morning for a jaunt to the ice cream shop. At least that’s what the QIC said when we started. Little did everyone realize that they would pass not one but two ice cream shops but were not allowed to stop on the 22 minute out and 22 minute return journey. Conditions: …
With the weekend upon us, I thought I’d go ahead and put this up for all the pax to review. We all need to go to the grocery store this weekend to prepare for the challenge that is ahead. While the Fuel Challenge is very doable, preparation is critical to success. The easy part was signing …
2013 Pre-Holiday Fuel Challenge: Survival Guide (with meal ideas and other helpful tips)Read More »
19 men appeared in the #SwampFox gloom and set off on a 2 mile #DoubleApplesauce #RingRun around the college streets with 6 pain stations mixed in for a mini-Mud Run warmup. Conditions: 56 with 90% humidity. #chilly THE THANG: COP SSH X 25 at COT Merkins x 10 Begin 2 line Ring Run with continuous …
Conditions: 58 degrees 78% humidity In the wake of the St. Louis Cardinals once again advancing to the NLCS, one could only imagine how happy former Card hurler Bruce Sutter was this morning. Sure, he was happy his old team is moving on in the MLB playoffs. But if he only knew that the resident …
In July-August of this year, a number of F3 regulars led us into 6 weeks of what seemed like a CSAUP nutritional challenge. As it turned out, it was neither completely stupid nor utterly pointless. Through that challenge, I changed my eating habits drastically, I gained new energy from the foods I ate, and broke …
This weekend is going to be special… An ever growing group will be headed down to the Mud Run this Saturday with an army of F3 Nation. But don’t let that derail your course for the Governors Cup. The absence of YHC is no excuse. The miles await you in the gloom as do many of …
Governor’s Cup Half Marathon Training – 11 Mile Pre-Blast – 10/12Read More »
Given the solid track beating on Monday and the subsequent massacre at various AO’s on Tuesday, the 11 pax who showed for this mornings #Amble proved their resolve by just getting up. Still limping a bit, YHC passed around the four mile course of Wednesday tradition knowing it would not be a race pace day …
Three men took it upon themselves (with some mild EHing) to take in this week’s Governor’s Cup 11 mile training run this Wednesday morning. With the Mud Run looming on Saturday the thought was to log in our miles for the week with a couple of recovery days between this run and Saturday’s muddy madness. …
#CSAUP – 3 brave midweek 11 mile Governor's Cup training runRead More »
Every day we join together to put our bodies to the test and every day we get better. Great encouragement this morning to all 9 pax that showed up to run another mile. We may not all be distance runners, but we are all showing improvement. The improvement may just be since the last time …
Sway proved this morning that he doesn’t need notes and can deliver a beat down on anyone. Including those who “poke the bear”, then fartsacks and lets everyone else pay the price. 25 pax with 3 FNG’s posted for moving workout. Conditions: 68° and 59% humidity The Thang: Pain Station Run Lower Parking Lot: SSH x …
Who Questions the Ability of the Q and then Fartsacks? This Guy!Read More »
26 Faithful Pax joined Roscoe for a little revenge this AM on the Dreher proving grounds. It was a spirited workout with lots of movement and a quick pace. Perfect breeze too! Conditions: 59 degrees & windy. Perfect! COP SSH x 30 (4 ct) Merkins x 20 (4ct) Jump Squats x 10 Mtn Climbers x …
16 pax ventured into the gloom at #Thunder knowing full well that we were short on QIC volunteers for the day. In a pinch we borrowed the 300 Workout from Swamp Fox. Not to worry Chaser, YHC promises your workout was well received and will be returned in even better condition than it was …
19 men showed up expecting rain but were pleasantly surprised by dry ground (in most places) and a cool breeze. A less pleasant surprise was that Splinter had the Q and an even less pleasant surprise was that a workout that began slowly escalated quickly until it just kinda got outta hand really. Conditions: 67 …
Trip To #CircuitCity Leaves #SwampFox Feeling The BurnRead More »
Eleven amblers set out in the dark of the early morning to fulfill a need that they didn’t know they had. What was the need? It was a need for speed. And the only way to satisfy that need is the Golden Cleats Track Meet. Nowhere else can you partake in the continuous baton passing, …
Neck Brace and Alter Boy brought a little #Strut with them to the #Brickpile with a tandem guest Q downtown on Saturday. By the end of the day and after a solid, upper-body-burning downPAINment, the 37 present (including 4 FNGs) all knew the Irmo contingent is for real. An additional 19 runners continued their Governor’s …
Conditions: 75° and 90 to 100% humidity (rain) 11 faithful posted at Swagger to show their mettle in some speed/interval work at the track. The radar was clear but when the words “let’s go” were uttered, the rain began. Fortunately the rain only lasted for our warm up jaunt to the track and then remained …
Conditions: 64 degrees 88% humidity 26 Pax showed up in the gloom for a downPAINment. What they didn’t expect was a Hit & Run workout brought by Crash that left them looking for chalk outlines, police tape and CSI. The thang: Run from parking lot to baseball outfield COP – 4 count in cadence SSH x …
Backblast respectfully submitted by Traitor A small but faithful group of 8 met on a nice fall morning. We carefully navigated Trenholm Road and Forest Drive to get a a beautiful run around Forest Lake. Too bad we couldn’t see it in the morning gloom. A couple of almost wrong turns kept us on our …
#Amble Report: Even a Traitor proves worthy of our trust and faithRead More »
After weeks of using the football field, it was back to the tennis courts. 17 PAX, 0 FNG gathered for a variety of workouts including the bricks, the hill and the tennis courts. Conditions: 66 degrees 81% Humidty The Thang: Grab Bricks Jog to ball field Drop bricks SSH -25 IC Windmill – 20 IC Squats …
19 pax entered the gloom of #Thunder to receive their second helping of GreaseTrap’s workout offerings. They were not disappointed as GT took them on a pain-spree that covered a good bit of ground. T-Claps to GreaseTrap for holding down the fort in YHC’s absence. Conditions: 63 with 94% humidity The Thang: Warm-Up Lap COP …
17 men gathered in the gloom hoping that perhaps the government shutdown meant that someone named Fannie Mae would be vacationing on tax dollars rather than preparing for a F3 Q. They were mistaken as Fannie packed an hour’s worth of work into 45 minutes. Conditions: 59 with 95% hummidty. THE THANG: COP SSH 4ct …
It’s October and the double digits are upon us. Every weekend this month we will have a run exceeding 10 miles before the taper back down in preparation for the Governors Cup itself. This is not the time to bypass the distance. Vince Lombardi once said, “The difference between a successful person and others is …
Governor’s Cup Half Marathon Training – 10 Mile Pre-Blast – 10/05Read More »
Backblast respectfully submitted by OC Despite a government shutdown, an inquiring Forest Acres Police Officer, and a #hubcapattack, OC (obamacare) led 15 amblers on a successful 4 mile double loop this morning. This 2.0 Mile loop was designed to help everyone focus on running and not on finding their way through the gloom. The pax …
11 #Swagger faithful met for some Wednesday roadwork and Sand Dollar made the call: an out and back 5K. It was the perfect decision. The Thang: Leave Blockbuster parking lot, run straight down St. Andrews Road to McGregor Presbyterian Church, turn around at the street light and come back. Simple. Effective. COT BOM Moleskin: Epstein’s …
This Friday afternoon, 5:30 PM a mixed bag of F3 Columbia will inaugurate a new kind of beatdown to the region. Between bootcamps and runs, strength training and mileage, Columbia will see a new kind of hybrid event aimed to test and train the pax in overall fitness. If you’re prepping for the mud run next …
BOM: We thank God for answering our prayers for Little Rx as he successfully made it through open heart surgery today. God is good, all the time. 28 pax with two FNG’s arrived at Strut to start the day in honor of Derrick and what he was about the face. As we prepared to work our …
Did an Ark full of Animals Just Crawl through a Tunnel?Read More »
9 Pax posted at Swagger for our second occurence of speed work. Thanks to Alter Boy and Dufresne for assisting with some deep stretching techniques prior to pushing our legs on the track. Conditions: 54 and 93% humidity The Thang: One mile run to Crossroads track (decreasing time each journey we make) Deep stretching prior to …
“Where is my brother?” The question was posed by Chaser about three minutes prior to the start of Tuesday’s Thunder workout. Suddenly a figure wearing a dark hoodie appeared from the gloom. Removing his hood F3Columbia’s sensei uttered the two most familiar words to all pax, “let’s go.” And with that, Splinter’s birthday bash was underway. This …
#Thunder hosts 21 for a Splinter birthday extravaganzaRead More »
With the immanent sale of #SwampFox’s mysterious vacant lot and the pending need to relocate our convenient stash of bricks, blocks and slabs, 21 strong convened at CMS to put the weights to use. Given the ever gloomier darkness of our AO, finding a new spot to secure the masonry isn’t such a bad thing… …
10 Faithful posted this cool autumn morning at Owens Field track for an #Amble beat down. What awaited them in the dark was a hellacious circuit. At 6 AM (or there abouts) the 6 repeats of a 600 meter distance demonstrated the demon lurking just beyond sprint distance. Enter the Devil’s Race. Conditions: 55 degrees …
In the third grade, Sheets and Termite were cast in a show-stopping performance as two crows in Hammond’s yearly take on the Wizard of Oz. Why? The role required a pesky and irritating behavior that was masterful. That same behavior was on hand for 47 pax at the #Brickpile for the Saturday Columbia convergence. Conditions: 59 …
Conditions: 55 degrees. 96% humidity. Heavy dew on all fields. 35 okra enthusiasts assembled ‘round the Shovel Flag planted in Irmo this AM. As preparations were made for the 40th Annual Okra Strut to march down St. Andrews Road through the heart of Irmo, Neck Brace had something else on his mind….pain. BOM – Led …
"But I thought we were going to The Okra Strut!!!"Read More »
11 Amblers entered the gloom at KBC for an easy-paced 5.5 mile Friday. Thoughts of tomorrow’s 9 mile Governor’s Cup Half Marathon Route hung heavy as the pax meandered through Jackson Heights, Heathwood, and Lake Katherine. Today’s loop also featured a glance at tomorrow’s water station which may prove to be crucial intel. Conditions: 60 degrees, …
15 pax entered the grounds of #Thunder without the slightest concern for the heavy rain that poured just 8 hours earlier. They were greeted by a friendly and familiar face but Sled made sure those smiles quickly turned into scowls (after the Sled Straddle Hops). A quick COP kicked off the morning followed by a …
Conditions: 59 degrees. 98% humidity. 29 men took a stroll down memory lane early this AM in Irmo. Expecting to receive a Fijian Warrior beatdown from one of our resident War Daddys, an unexpected leader emerged from the darkness to take the pax back to their childhood. The looks on the faces of the pax …
13 brave souls braced themselves and headed out in the pouring rain for a workout held in knee deep mud, mosquito larvea and lightning popping everywhere. Think the escape scene from Shawshank…wait…no…that didn’t happen…that was the dreams of the fartsackers I momentarily tapped into I think. What really happened was that 13 dry guys showed …
15 men with one FNG rose early for a trip through some uncharted territories and some familiar territories, as we ventured across Trenholm, did a college tour (Chicora (twice)-Wofford-Winthrop-Clemson (twice), made a brief cameo on Forest before crossing Trenholm again and heading back to familiar territory passing Lake Katherine and Chaser’s abode before finishing up …
Do you ever feel like you are trying to catch someone but can’t quite get there? We are trying to catch our big brother Amble, but we are one step behind. But we don’t feel bad as today was only the start of our third week and we had 13 pax head off into the …
9 miles brothers. New PR distances will be set this weekend as the Governors Cup training gets serious. If you haven’t been putting in the miles yet, its time to get in gear before you’re stepping up to October’s four-in-a-row double digit weekends. As has become the standard, the course below is a route sliced out of …
Governor’s Cup Half Marathon Training – 9 Mile Pre-Blast – 9/28Read More »
Robber here. Posting for Roscoe as the bank doesn’t allow him unbridled access to the Interwebs. Last time they had access, the entire global financial system had a meltdown… You remember 2008, right? IT was a spirited workout by Roscoe this morning. By the end of it, the general consensus was they everyone was completely …
On an historic day in @F3Columbia land 23 SwampFox men gathered in the gloom to do their part in the day’s march to 100 pax posting for workouts. While the SwampFox total may not have been the highest in F3 Columbia these 23 men would put the Snuggles-led circuit and sprint-fest up against any workout …
Snuggles Softens the Fabric of #SwampFox through "Ready…Begin"Read More »
It was a pleasant surprise to see 24 men gather in the gloom Tuesday morning for another #Thunder beatdown. A guest appearance from #Mission helped to ensure the chatter would keep the pax moving. A false start in the parking lot and no warm-up lap let the pax know Adrian intended to make a full …
Our very Own Brother Si delivered the Bayou Beatdown this morning at the Strut. He brought the pain to 25 Pax. At one time it looked like a prison yard with individuals going back and forth unwilling or unable to talk to one another due to pain. All you could hear were crickets and gasps …
Swagger moved beyond the routine to try our hand at speedwork with 10 pax including 1 FNG. It was not fire fast but I believe everyone felt the burn from going “as fast as you can” during the variety of runs. Conditions: 57° and 93% humidity The Thang: Met at Blockbuster and jogged the mile for …
12 men including 1 FNG assembled in the gloom for Moon River’s virgin Q. He did not disappoint. He stepped right up and led us through an awesome workout like a true veteran. We will see Moon River Q again soon as me told me he has become a big fan of Monday boot camp …
One mile closer and the full Gov’s Cup course route officially reconnoitered. Having run the lollipop end of the 13.1 mile race last week, this weekend the pax took in the finish line, the starting line and the in between parts timed to coincide with the Saturday morning convergence at Dreher… with a few exceptions. Now …
Governor’s Cup Half Marathon Training – 8 Mile – 9/21Read More »
13 Faithful rose in the ever darkening gloom for a chilly start to the morning. Fall is upon us. The downPAINment of the day was a return to origins… a throwback repeat of the 1 mile interval training workout done in the early days of Amble. And, as with many such workouts, the pain was …
Gentlemen of F3, We have set up a golf outing for October 10th for a good 2ndF time of Fellowship. The Skinny The Golf Club of South Carolina at Crickentree www.golfclubsc.com 1084 Langford Road Blythewood, SC 29016 803-754-8600 11:00 Registration Opens 11:30 Hamburger/Hotdog Lunch 1:00 Shotgun Start Format: Play …
43 downtown Columbia men (including 1 FNG) assembled in the gloom at Dreher High School for a split Q between Splinter and Sway and the Amble guys training for the Governor’s cup. The 9 or 10 runners arrived a little early and took off on their weekly “long run,” this week an 8-mile jaunt (cue …
38 bargain hunters gathered around the shovel flag planted in Irmo this AM. A warning shot was fired last night across the Twitterverse as the QIC sat in the women’s department at Belk’s awaiting his wife while she shopped. As the workout was finalized prior to being unleashed on the pax this AM, there was something about …
Conditions: 64° and 93% humidity The Thang: 10 men with 1 FNG wondered into the gloom this morning for the last warm up day at Swagger. The group ventured down St. Andrews Road and back for 3.2 miles. Moleskin: We added one FNG and one regular from Strut to Swagger this morning for an encouraging …
6 Faithful gathered in the gloom for some mileage and a little shopping. Not that anything is open at the hour but the course charted new territory taking in a lollipop route out to and around Cross Hill Market, home to Whole Foods and other such establishments. With solid beat downs already behind us this week and an eight mile …
OK, so maybe it was the worst kept secret in town but YHC took a break from #Thunder for the first time in four weeks to make a surprise appearance as QIC at #SwampFox. The sentimental nostalgia faded as quickly as the 20 pax faded into quite possibly the darkest spot in town – the …
Conditions: 60 degrees with 90% humidity 23 men entered the Irmo gloom this AM looking for a solid workout. What they didn’t expect was that they would be taking a ride in a high performance sports car. But this was not for a joy ride. The pax instead went for a high speed ride as crash test …
With one less week before the Governors Cup Half Marathon comes a second installment of the long weekend run. This week we’re up to an 8 mile distance over the weekend to keep up with the training plan posted on the Pre-Blast. The route we’ve proposed is the other half of the Governors Cup race …
Governor’s Cup Half Marathon Training – 8 Mile Pre-Blast – 9/21Read More »
11 PAX met for a solid downPAINment this AM at the Iron Yard. What started out as a cool morning was quickly replaced by solid circuit of sweat and fatigue inducing kettlebell rotations. The Thang: Cardio Warmup Big Arm Circles x 20 Toe Touch Kick x 20 SSH x 20 High Knees x 1 min …
8 made the journey for Swaggers 4th adventure through the happening town of Irmo. We continue our 3.2 mile journey down St. Andrews Road to McGregor and back. One more day of this trip before starting the interval work at Crossroads. Conditions: 63° and 78% humidity Mole Skin: Two additional Strut members joined us for the …
9 Pax braved the storm and a very sogey field at Dreher to start out a rainy day and Monday. Cesspool had something new up his sleeve and warned the Pax to be prepared. He hit the Dreher parking lot Sunday afternoon to try on his own and they were very much worthy of a …
After awakening to a torrential downpour, 11 Pax braved the storm for another Owens Field track installment of #Amble. To almost everyone’s surprise, the storm passed over fifteen minutes before go-time leaving nothing but the workout to complain about. And it was truly one worth complaining about which almost guarantees “The Countdown” will be repeated. …
15 men gathered ’round the Shovel Flag for Pole Climber’s inaugural Q. Once again, a first time workout leader brought the heat at Strut and punished those who entered the Irmo gloom on Thursday AM. The Thang: COP SSH 25 Imperial walker 22 merkin 20 squats 20 arm circles 20 flutter kicks 20 Run to Football Field …
Conditions: Very clear with LOTS of Stars! 20 hearty souls entered the gloom in Irmo this AM full of energy; ready to continue pushing the limits of Strut as a the midweek attendance record was broken not only for total attendance, but also for FNG’s. The Thang: Jog to grassy area in front of tennis courts …
38 thrill seekers met up at Seven Oaks Park for what promised to be a challenging workout. What they didn’t realize was that a tag-team duo awaited them in the gloom with the intention of delivering a beatdown similar to the punishment dished out inside the squared circle. The Thang: Jog to baseball ball field …
55 men converged on the original grounds of F3 Columbia at Dreher High School for a combined workout with 9 #Amblers choosing to do their long run on the Governor’s Cup training plan. The remaining 46 men warmed up and then divided into three even groups taken on the three station workouts by Chaser, Robber …
F3 Columbia Gets Better Physically, Mentally, SpirituallyRead More »
On Saturday, October 26th, we will have our first ever Columbia Regional Convergence. We will meet in Downtown Columbia at Finlay Park at the usual time: 6:50am. This will be the ONLY workout in the Columbia Region that day, and we will celebrate our anniversary with a steady downPAINment. This will be the first official …
Preblast — First Columbia Regional Convergence 10/26/13Read More »
12 strong gathered in the gloom for Amble’s traditional long Friday run… only to realize that the long run, for most, is now the weekend run yet to come. The day’s course, however, proved ample distance as many set off at a sub 8 minute pace and maintained that speed for the full 5.5 mile …
A lucky 13 gathered this morning at #Thunder ready to close out week 3 at our newest AO. Many were still scratching their heads at the lingering soreness from Costanza’s #FieldDay workout Tuesday which held us on the field for a full 45-minutes. From the get-go it was apparent today’s workout would bring a change …
33 faithful assembled at Dreher High School prepared for an old school beatdown by Logo. As a guy who’s been there since the beginning in Columbia, Logo knows what do to, and he brought a fast paced, uncomplicated agenda that was just what the doctor ordered. The Thang: Warm-up lap around school COP on lower …
With two months to go before the Governors Cup Half Marathon, 10 Faithful gathered in the gloom to get serious about the race. The training plan has been posted so there were no surprises about the distance. Only the course was in question and the choice was made for a return to our Amble origins …
Rivet took the helm at The Brickpile on Tuesday and led the 28 pax (including 3 FNGs) on a painful jaunt through the Heathwood Neighborhood. The Thang: COP: Side Straddle Hops (25) Imperial Walkers (20) Merkins (15) LBC’s (20) Carolina Dry Docks (15) Flutter Kicks (20) Jog to Heathwood Park. We then did five minutes …