On November 9th, marking, belatedly, one year of F3 in Columbia, the Governors Cup Half Marathon will march across the city from Main Street to Lake Katherine and back presenting to the pax an opportunity. Men from every workout have answered the call and plan on registering and training for this great annual event. If …
Fresh off the heels of a Jawga win over the University of Clowney, first in three years too, 17 pax joined my initial Q at the ORIGINAL F3 spot. Just as it was Crunch Time for the dawgs Saturday its now crunch time for the cocks to go undefeated the rest of their conference schedule …
42 men of downtown Columbia converged on the Dreher High School proving grounds on Saturday for a tag-team downPainment delivered by Splinter and Hustler. Ones to the Field, twos to the Hill. Then Flapjack. The Thang: Count off ones and twos. Ones go with Splinter – Field Workout, 5 Cones or flags 20yds apart: 1 …
37 of Struts finest (including 6 FNGs!) made Mission feel honored with the opportunity to once again Q at Strut. Great group of guys who are the next great growth engine for the F3 Nation. The Thang went like this: Mosey down to the baseball field for the warm up COP SSH x 25 High …
19 Pax gathered in the CMS parking lot for another holiday week beat down. Coming off the injured list, YHC took the Q for a “down the fairway” kind of workout… ‘Just enough misery to start the day right. Making the rounds at CMS, the group visited the Crayton highlights taking special pleasure, once more, …
The flyover was quick and PAINful this morning at the Strut with 11 pax posting including 2 FNGs. No VFR (visual flight rules) and the need for instrument assist as the fog was so thick on the football field that safety lighting made it worse. This was the virgin Q for Napalm. Conditions: 73° with …
A record 26 pax ventured over to #Thunder this morning for the culmination of week 2 at F3Columbia’s newest AO. It did not take long for everyone to realize they walked squarely into a trap….a Grease Trap. In his maiden Q Grease Trap made the most of the campus at Hand Middle School (and Emily …
9 Pax assembled in the KBC parking lot for a little more catching up by the Q. A route mapped and selected by another Q a month ago was missed by YHC and so that prior route, a 4 mile lollipop lap to and around Gregg Park, was trod again under the cover of darkness. …
This morning’s Q rolled in just in time to provide an Old School downPAINment on the 22 pax who arrived to burn off the long weekend. Merkins and flutters with a mix of LBCs, lunge walks and squats provided the recipe for sweat and silence. While several raised doubt that we would close out at …
17 pax shook out the cobwebs at #Thunder from the three (or four, or five depending on who you are) day weekend and got after it under the direction of Adrian. As already discussed, attendance was down across the entire F3Columbia Region this morning and one can only assume it’s because most pax thought it was Monday. …
Eight faithful (including two FNGs) from North and South of the Border converged on a perfect Saturday to have a VACA pain-session a-la sand and surf. Hallelujah! Table led with the first Q and cemented himself as the veteran Q highlighted with the Beast in the shadow of the Zipline. Woody took Q for the …
As dawn broke over Irmo, SC, 30 men were already assembled at Seven Oaks Park, anxiously awaiting Sway and the #PainTrain. The Thang: Warmup run around Leaphart Middle School and down Switchback Sidewalk, stop at The Rock Pile. Partner up, choose one granite rock per pair. Proceed to soccer fields with rocks. COP SSH x25 …
When I think of Fiji, I think of a tropical island in the South Pacific; a place of true relaxation. Those thoughts were changed forever this morning after today’s War Daddy at #Strut delivered a unyielding beatdown on the pax that made us all realize….this is NOT a vacation! Conditions: 73 degrees. 87% humidity. Clear skies. …
22 pax entered a hot and muggy gloom at #Thunder to find out for themselves just how infested the new AOC is with termites. Their question was answered quickly with a warm-up lap that started as more of a sprint. After a fast paced COP that didn’t leave much time to breath the pax were …
Twenty-Six faithful enjoyed the unexpectedly temperate weather at #brickpile Tuesday morning as Woody took the saddle for his virgin Q. At this writing, the Q realizes he D-Q’d himself to a more-than-spent state. He hopes that the PAX feel at least a little of the same. Conditions: A welcome 64 degrees and 85% humidity THE …
Never let a Q convince you that leadership doesn’t have it’s privileges. It’s work, yes, but has its rewards as well… and you get to do what YOU want to do instead of whatever diabolical plan someone else cooked up the night before. Last night I applied for The Iron Project’s GIB001. If you’re unfamiliar …
26 Faithful posted this morning in the seemingly autumnal gloom at CMS… and awaited YHC who peeled into the AO with the #ShovelFlag mere seconds before Snuggle’s second contribution as Q. He did not disappoint and further distanced his moniker from the cuddly bear of dryer softness fame. Or perhaps not… amidst the beatdown, Snuggles …
20 men posted to the inaugural workout at F3Columbia’s #Thunder and with that our newest site was off to a thunderous start. After some brief pleasantries the pax were quickly reminded that it was business as usual from a beatdown perspective. You never know what you might encounter at the maiden voyage of a new …
18 men gathered at Seven Oaks Park on Tuesday morning and the shovel flag was staked. Neck Brace stepped up for his first-time Q and led the pax through the darkness on an early morning, shoulder-killing downPAINment. Conditions: 62 degrees and clear The Thang: Meet at Flag Warm up jog to football field Circle up …
Sixteen faithful from all of Columbia F3 converged on a perfect Monday to start the first week of college football. Hallelujah! Cesspool was the Q and he had nothing but football on his mind. Including cones, a football, and a whistle….. Conditions: 63 and what seemed like no humidity. Is this really August in ColaTown? …
31 men assembled around the Shovel Flag planted in Irmo this AM ready to put their mettle to the test. The QIC’s attempt to prepare a workout that would push most men to their breaking point was futile, proving that the indomitable spirit of #Strut will not be broken. Conditions: Cloudy. 72 degrees. 87% humidity. …
Forty-Nine faithful from #Amble, #Brickpile and #SwampFox converged on the old stomping grounds at Dreher, this time with 4 #ShovelFlags and the debut of the #TheCarolinaFlag, Saturday morning to spend a solid hour with Sub Prime and Chaser. Conditions: 72 but with “only” 84% humidity and a 5-10mph breeze made it feel almost fall-ish. THE …
As one of Columbia’s oldest neighborhoods it seems only fitting that the F3 Shovel Flag be planted firmly in the grounds of Shandon. Hand Middle School provides the perfect AO (Area of Operations) for the ever-expanding F3Columbia and Tuesday, August 27 marks the #BigBang for our newest bootcamp workout site. The site will be referred to as …
Preblast: #BigBang, F3 Shovel Flag Coming to Hand Middle School – #ThunderRead More »
14 hungry warriors stepped into the gloom this AM for #Strut’s 2nd midweek workout. I knew we were in for some fun when I walked up to the group with a flashlight only to hear Uno say, “Are we going spelunking this morning?” Working out in an AO with a construction zone that is mostly …
The Labor Day AmFibious 5K & Float is fast approaching… a mere 10 days from now a host of pax will inundate the Three Rivers Greenway for a warm weather biathlon sharply in contrast to the usual labors of the work week. As many questions have been asked, below is our best guess as to …
14 men arrived at Seven Oaks Park in the early morning gloom for the first ever mid-week workout for #Strut. Sway led the faithful on a jaunt through some new territory. Conditions: 72 degrees, overcast (but NOT raining) The Thang: Run to Tennis Court Field for COP: SSH x30 Imperial Walker x15 Squats x15 Merkins …
5 dedicated pax posted at the #Brickpile this morning in what Roscoe called “the heaviest rain I have seen in a long, long time. Standing water an inch or two deep in some places forced the faithful onto paved surfaces lest the the fields be turned into muddy mosh pits and our welcome at Dreher …
Five extremely loyal amblers left their homes in the pouring rain destined for a speed workout that was sure to be canceled due to torrential downpour. The faithful 5 were pleasantly surprised when the rain completely stopped just in time to get some serious lung burning, quad hurting, lightning paced sprint work done. Conditions: 68 …
After 24 hours of non-stop, steady rain, Seven Oaks Park in Irmo was a sloppy, sloppy mess. This did not deter 33 men (including 4 FNGs) who endured the rain while Chaser put us through the paces with a handful of bricks. Conditions: 66 degrees with a light, steady rain Get bricks Run to Football …
32 men entered a soggy gloom this morning at the #brickpile ready for a tag-team #convergence. Stilts and YHC prepared hard for a solid workout and the pax were happy to oblige. After a fast start at the initial COP and some running courtesy of a modified and hill-less Jacob’s Ladder, the pax split up …
A cool gentle ran greeted the 29 faithful who arose before dawn to work out the stresses of the week with some Brickpile beatdown. Rivet was given the duties for the first time, and he came well prepared. The Thang: Warm up run COP Side straddle hop – 25 Imperial Walker – 20 Merkins – …
37 men (including 1 FNG) invaded the grounds of DHS on Tuesday where Windmill was prepared with another creative beatdown. His parking-lot focused workout proved you don’t have to travel much for a solid beat down. The Thang: Parking lot Side straddle hops Shoulder circles x-man’s tricep press w/ bricks 21’s w/ bricks Shoulder raises …
11 pax converged at #Ironyard at the Brickpile for a detailed and painful tutorial on the many ways of using a Kettlebell (KB). If our lesson a few weeks ago from Swinger was 101, this session proved to be an excruciating Bells 102 course led by Homewrecker with more KB moves than thought possible. The …
44 pax converged at Dreher on Saturday, most knowing Dredd would Q but few knowing what that meant. The Thang: I’m not going to begin to try to re-create the workout on paper, and I’m relatively certain Dredd couldn’t either. After the 1-minute warning, where 44 guys were standing and stretching and chatting in the …
12 Pax with 1 FNG greeted CessPool’s virgin Q and he did not disappoint. The merkin a-rama along with toting bricks most of the morning was a real crowd pleaser. At one point in the morning there was 1 Pax that asked if CessPool was related to Termite? Another Pax then was quoted as saying …
A gloomy and humid morning greeted 9 pax at the Owens Field track today. Most expected a typical Fountainhead sprintfest but YHC took the reins as a last minute (and fresh off vacation) substitute QIC and led the predetermined Tibata sprint circuit. Conditions: Hot and Muggy The Thang: Tibata Sprint Circuit Warm-up mile (4 laps) …
#Amble Report: When you wish upon a star (or Tibata)Read More »
Nine faithful posted at 7am for a beach workout at Litchfield, SC. Boy Scout from Charlotte convinced his two sons to join him for his birthday workout. Strong support for the old man from Cub Scout and Anikan! We started at the Latte Litchfield pkg lot and jogged to beach for warmup in cadence ssh …
August in Columbia is upon us at last. 13 hearty souls arrived in the gloom at KBS shaking out the cobwebs and gazing about bleary eyed as usual. Something was different, though. After a summer of relative comfort, Columbia’s starting to live up to its “Famously Hot” reputation. The suns fury, after several repeat 90+ …
The August dawn broke over 28 faithful Columbia men as Termite began his virgin Q. He apparently believes the bricks at — ummm — the Brickpile don’t get enough attention. His first instruction was “grab two bricks and follow me.” Most of the exercises below were done with bricks in hand. Conditions: 72 degrees and …
Nine men joined for the inaugural kettle bell workout at #Brickpile following our introduction to the bells last week by Swinger and Robber. The 3×3 interval workout proved to be brutal. Some of the pax were heard naming our Wednesday workout #Ironyard at the Brickpile. Similar to the bricks and blocks, the bells took no …
America Runs on Dunkin. Today’s #Amble challenge was intended to test that slogan through a choose-your-own-adventure race to and from the baited midpoint of the morning’s run. While the Kettle Bells were swung at DHS this Wednesday morning, the runners of F3 Columbia rounded Lake Katherine once more with a dozen donuts as motivation. Conditions: …
Labor Day, the day that, in contrast to its name, is characterized by as little labor as possible. It is a day of laziness highlighted by beer and boating. One entire 24 hour period to abandon the rigors of a normal Monday work day and instead find something completely frivolous to occupy our lives. F3 …
34 pax assembled at The Brickpile as Heartbreaker took his turn at Q. His theme: show up and deliver. And he did. The Thang: Warm-up jog to lower field. Don’t trip over #BaggerVance. COP: SSH X 25 Merkins X 15 LBC X 20 Up / Downs X 12 Freddie Mercury X 15 Boat / Canoe …
Roscoe got up on the wrong side of the bed Monday morning and took out his frustrations on the 11 pax who met him at Dreher High School. Nothing fancy — just a downPAINment to start the week off right. The Thang: Student Parking Lot: SSH x20 Jump Squats x10 Merkins x15 Jump Squats x10 …
11 pax took off from Owens Field with hard set goals. Armed with the assurance that the track at Owens Field would be the recurring Monday location, the faithful showed up ready to push themselves and one another. Although the flight line across the street was quiet and empty in the gloom, the track filled …
40 midlands faithful — including an incredible 25 FNGs — met at Seven Oaks Park to christen the newest AO in the F3 Nation: #Strut. Sway took the pax on a jaunt around the park that featured a taste of what’s to come, including burpees on the #GrassyKnoll and sprints up #HeartbreakRidge. Conditions: 76 degrees, …
Once a year, this the first in the life of F3Columbia, The Governor’s Cup Half Marathon is run in our great capital city. On November 9th scores of runners will form up, as we did so recently, before the steps of the state house to begin a 40 year running tradition embracing so much of …
8 pax entered the gloom of KBC parking lot prepared for another Friday of distance running. With Fannie at the helm for his maiden Q the runners got the mileage they expected but were surprised to learn they would soon descend on new ground. Breaking from the normal routine of running the Lakes of Katherine, …
20 Pax arrived at #SwampFox this morning expecting a soft, fresh-scented workout after hearing word of a possible #snugglefest. By the time the gloom cleared Snuggle’s maiden Q left everyone ready to depart promptly. The workout began innocently enough with a ~0.5 mile warm-up loop through Jackson Heights. The innocence quickly faded at the initial …
A small and faithful group of 10 met in the gloom of DHS, sore from Tuesday’s kettle bell swing-a-thon and needing to work out the kinks. Conditions: 78 and partly cloudy The Thang: Logo’s Loop with Pain Stations Stop #1: Merkins x10 Squats x15 Sit ups x20 [Repeato – AMRAP in 5 minutes] Stop #2: …
14 pax (correction from earlier tweet) entered the gloom in the parking lot of Kathwood Baptist Church this morning with thoughts of a typical, easygoing Wednesday on their minds. Although ambitious thoughts of speed intervals were nixed courtesy of #KettleHell and #the300workout an aggressive course combining the best of both worlds (Lake Katherine and Jackson Heights) awaited. …
A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews 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 …
#PreBlast — F3 in Irmo, SC to Launch THIS SATURDAYRead More »
42 Columbia men met at the #Brickpile for an introduction to kettle bells. Robber secured the expertise of Susan Finley, a certified KB instructor and owner of Nutrition Warehouse, and her “instruction” was humbling to many. Conditions: 74 degrees, dense fog The Thang: 20 KB swings 20 swings, SSX x20 Set #1: 25 swings, Merkins …
21 men entered the foggy gloom for a Chaser-led workout by choice as #Brickpile was swinging kettlebells a few miles away. They left with 300 reasons why maybe they should have gone to #Brickpile. Conditions: 74 with heavy fog THE THANG: The 300 Workout Lap to football field center 25 Merkins OYO 20 4ct CLBC …
13 PAX emerged from the gloom for the inaugural Monday downPAINment at the #Brickpile. The PAX knew change was in the air when the security guard at Dreher approached a couple of PAX and said “What’s going here?” That’s when CessPool calmly told Barney that we have added additional workouts on Mondays/Wednesdays. Cheesy then jumped in …
After missing out on the Saturday morning #Convergence, YHC felt the need to lead the #Amble pax for a convergence of our own. Today the Monday/Wednesday bootcamp was launched at #Brickpile which presented the opportunity, for the first time, for the regular Monday #Amble to unite (if only briefly) with the maiden voyage of the …
46 PAX occupied the #Brickpile AO for a post-gloom Saturday morning #convergence. The workout began with a leisurely warm-up lap around the school to shake off the soreness inflicted by Windmill and Alterboy on Thursday. After a brisk COP on the lower field the PAX were treated to a tour of some of Heathwood’s finest …
10 strong gathered in the gloom for a new route that led the pax through the hills, parting ways at the first mile marker but reconnecting again for the homeward trek down Kilbourne & Shady. Several pax complained early and often of the solid beat-downs of the week demonstrating two things to the #Amble faithful… …
It’s not know whether or not Windmill’s secretary (who is also a personal trainer) aided in the design of his workout this morning, but calls for her dismissal were heard early and often as he took the 40 assembled pax on a leg- and back-focused jaunt through the Dreher High School gloom. Conditions: 75 and …
12 pax plus YHC (that would be 13 total) rolled into the KBC parking lot looking for an easy #Amble after the earlier pain-fests of the week. Calves were still tight from the combo stairs (Saturday) and sprints (Monday). While not too easy a loop, the 4 mile distance has served the pax well and, …
35 pax (including one young FNG) arrived at Dreher without a shred of a clue as to who would be Q. Logo was prepared, however, and let the assembled men on a brick-filled basketball workout. Conditions: 73, overcast, cool breeze blowing. The Thang: Warm-up lap around school Circle of Pain at HeartBreakers Brickpile SSH x …
A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews 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 …
By popular demand, F3 Columbia will once again converge on the State House on Saturday, July 20th. This will be the only location on Saturday so don’t go to Dreher or Crayton expecting to find anyone. Step on up to a workout that promises exciting vistas, friendly native wildlife, and a bevy of wonderful smells. …
#PreBlast — State House Convergence on Saturday 7/20Read More »
10 pax rose early in the dark for a long #Amble Friday. After several trips across Trenholm Road, the long run of the morning was a comfortable return to our old stomping grounds around Lake Katherine. 5 miles at a strong pace for all comers. Conditions: 75 degrees, 88% humidity The Thang: 5 Mile loop around …
A soggy, humid Dreher High School campus greeted 29 early risers in Columbia on Thursday. Sled and Crawlspace combined duties and pulled off their first Q, a “cone-to-cone” pain station jaunt around the AO. Well done, you two! Conditions: 72, partly cloudy, wet The Thang: Jog around parking lot, go to COP SSH – 25 …
A new #Amble record 15 pax congregated in the gloom beneath the KBC tower and the SF for a 5K tour of our upstate (that’s South Carolina upstate) colleges by neighborhood street names. On hand were overnight media stars Robber and Subprime along with a handful of other notables. Conditions: 79 degrees, 84% humidity Thang: …
A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews 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 …
62 Columbia men assembled in the early-morning gloom of Dreher High School on Thursday for a #convergence workout. The pax turned out in force, anticipating the return of WIS-TV anchorman Ben Hoover (our own “Ron Burgandy,” in the red above) who wanted to do a story on F3. Sub Prime took the Q for his …
27 Columbia pax converged on Dreher High School for a ping pong Q from Chaser and Sway. Soggy fields meant lots of pavement. Conditions: 75 degrees, wet, but not raining The Thang: Warmup run: Logo’s Loop (1 mile) COP – Sidewalk at front entrance of DHS, Chaser and Sway alternating calls: Merkin’s x10 Close Squats …
After a long day of celebratory eating and drinking, flags and fireworks, seven men rose early in the misty gloom to undo the previous day’s damage. As has become our Columbia status quo, it rained much of the night, rained during the workout, rained during the COT keeping the warm and damp pax well hydrated …
14 Columbia men met at the #Brickpile on Thursday to assert our independence and celebrate the Fourth of July. Sway led the downpainment. Conditions: 74 degrees and overcast (when will the rain stop?!?) Thang: Logos Loop with Pain Stations, running behind the shovel flag: Cat clinic: 10/10/10 merkins/squats/situps AMRAP in 5:00 (most got 5-6 sets) …
An AMBLE RECORD 13 Pax (even without many regulars) including 1 FNG posted today in the gloom for a choose your pace 5k. We broke up into roughly 3 groups ~8min, ~9min, ~10min mile since we had so many guys new to Amble and we needed course guides to keep the Pax on track. The Pax …
25 pax thumbed their collective noses at the steady-falling rain in Columbia on Tuesday as Heartbreaker brought some steady-falling pain. Conditions: 73 and steady rain The Thang: Lap around School to Upper Field for COP: COP (all 4 count unless noted) Merkins X15 SSH X25 LBC X20 Flutter X41 (1/2 of 82nd) Imperial Walker X20 …
45 pax met at Dreher High School for the first ever “convergence” workout in Columbia. Three workouts were represented: Brickpile, SwampFox, and Amble. 5 FNGs were also on hand, though none fully appreciated the momentous occasion. Robber led the downPAINment. Conditions: 75 degrees and overcast The Thang: Warmup run to Heartbreaker’s Brickpile, Grab a Block, …
The VSF was planted with high expectations for the official #Amble #ShovelFlag currently in fabrication. “Easy” Wednesdays always draw a crowd and today was no different as 12 Pax posted for a clearly misnamed #Amble. With the 4th of July Born-In-The-USA race on the horizon, the now well known 4 mile loop around the Lakes Katherine …
24 Pax showed up for the original Columbia F3 beatdown (newly renamed “The Brickpile”). We were all excited for the first day of the split (launch of Swampfox) and even more excited when we recieved the news that they had 22 strong. This sets a new one day record of 46 (eclipsing the existing by …
33 of Columbia’s Finest assembled at Dreher High School for a bittersweet day as Beano took the Q for the final time before he departs for DC. The pax were warned well in advance of the impending doom, and Beano did not disappoint and delivered an epic beatdown. Farewell, brother. Conditions: A nice warm morning …
The Thang: 5 and 6 mile run: Promo, castanza and Fountain head : 5 miles in 42:36 Robber and Tajh : 5 miles 49:59 Kim Jung: 5 miles 50:49 Beno and Stent: 6 miles 48:59 COT Ball of Man Moleskin: Nerves set in when Tajh arrived for his first Amble to find Beano, FountainHead …
The humid gloom greeted 36 Columbia warriors dedicated to making a downPAINment on the day. Logo took the helm and steered us into a beatdown. Conditions: Clear and humid. The Thang: Logo’s Loop with Pain Stations: Station 1 SSH x 15 Merkins x 25 OYO Squats x 25 OYO SSH until everyone finished Station 2 …
12 pax were on hand this morning at Columbia’s Fort Jackson US Army base for a Change of Command ceremony honoring Lt. Colonel Chris “Beano” Forsythe who has been reassigned to the Eisenhower School for National Security in Washington, DC. The Thang: 12 F3ers were among around 100 civilian onlookers and about 250 members of …
A mid-week record FORTY (as is 4-0) pax assembled in the comfortable gloom at Dreher High School on Tuesday as Tajh made his return to the Q. Two FNGs were on hand for their initial beat down. The Thang: COP Side Strattle Hop X 30 82nd Flutter Kicks x 50 Imperial Walker X 30 8 …
10 pax met at Kathwood Baptist Church prepared for some Amble road work, and Fountainhead did not disappoint. Conditions, Clear 75 degrees and 20% humidity. Thang: ½ mile warmup jog to Crayton Middle School (CMS) 2 X 55 yard sprint across endzone 2 X 30 second max out baby-suicides with sprint completion of last out/back. …
35 pax concluded a record-breaking attendance week at the Dreher High School proving grounds as Sway led the faithful through a vigorous workout. Conditions: 73 degrees and clear The Thang: Warmup Lap – Logos Loop (1 mile run) COP: SSH x25 IW x25 Squats x25 Mummy Kicks x25 LBC x20 Jungle Bois x18 Power Jumps …
35 strong — including five FNG’s — were on hand on this hot, humid, and glorious June morning to bear witness to Robber’s debut as Qrusader In Charge. When he began with “10 Burpees,” we all knew he was ready. Conditions: 81 degrees (at 0545), clear, and humid The Thang: COP: 6 Rounds, EMOTM (Every …
35 pax took to the soggy fields of Dreher High School for a station-to-station pain fest, concocted by Chaser on his way home from the beach. Conditions: 75 degrees with about 273% humidity The Thang: Mosey lap to Lower Field Station Exercises Dictated by Signs: Station 1 30 sec Merkins 30 sec CDD 30 sec …
29 pax posted on Saturday for Beano’s typical beating. Hot and painful — great way to start the weekend! Conditions: 75 degrees, clear, humid The Thang: Run from Dreher to Heathwood Park (about 1 mile), At Adger, Freddie x40. At park, SSH x40 Divide into two groups: Group 1: Pull ups and squats – do …
Only 2 brave souls ignored the weather forecast and showed up for the Friday Amble. We were greeted in the parking lot by the biggest fox I have ever seen.. It hung around despite Cesspool pulling into the parking lot and trotted off casually into the night #coolnatureintheearlygloom. Weather: Light drizzle and at 66 degrees.. Weather …
The early morning drizzle could not keep 31 Columbia men from their appointed downPAINment at Dreher High School. Heartbreaker was waiting to lead the beat down that used just about every feature of our AO. Conditions: 75 degrees, light rain The Thang: Warmup lap around school to Upper Field for COP: SSH x40, Rosy, Dolly, …
Roscoe treated 31 early arrivals to a moving beatdown at Dreher High School. Familiar territory, epic downPAINment. The Thang: COP SSH X31 Sit-ups X30 OYO [Repeat x2] Merkins X15 X2 Mountain ClimbersX20 Jog from upper field to Adger – begin Logo’s Loop Run to intersection of Adger / Devereaux Burpees X10 Iron Cross X25 w/ …
Two of our guys strapped on helmets and took to the Fort for a long ride on Sunday morning. The Thang: Long, slow ride through Fort Jackson. Moleskin: This was the soft-launch for a regular group ride, spearheaded by Mandella. The intent is to keep a weekend long ride and add some mid-week pace rides. …
27 of Columbia’s finest assembled in the gloom of DHS knowing something was up but not exactly sure what. Conditions: 74 degrees, partly cloudy and 94% humidity The Thang — The Murph (modified) for time: Starting at Heartbreaker’s Brickpile, Run Logo’s Loop (1 mile plus a little) Return to the Brickpile for: 100 cinder block …
29 faithful assembled in the gloom and were treated to a creative Mission-led beat down. Conditions: 65 and clear The Thang: COP SSH x15 Little arm circles x10f x10b High knees x15 Wide Merkins x7 LBC x20 Diamond Merkins x7 Flutter kicks x30 Mountain climbers x15 Imperial Walkers x15 Regular Merkins x10 Field Games Bear …
33 pax met in the gloom for an off-the-cuff downPAINment delivered by Sway. Conditions: 68 degrees and partly cloudy The Thang: Warmup lap around school COP: SSH x20 Merkins x10 Regular Sit Ups x20 OYO Merkins x10 Switch Jacks x20 High knees x20 Merkins x10 Squats x20 Freddie x20 Merkins x10 Move to End Line …
23 Columbia Pax (with 1 FNG) met at Dreher High School anticipating a rigorous workout. We did not anticipate the obviously bad week from Beano, who reminded us all why he’s called “Major BS.” Condition: Overcast and 68 degrees The Thang: –Warm up run for ½ mile with Pain Stations: 40x (two count) Merkins 40x …
The same thing over and over beat down 34 pax this morning. Chaser — obviously needing to prove something — was relentless in cadence and intensity. Conditions: 68 and partly cloudy The Thang: School lap COP: Merkins x 10 LBC x 10 Rinse and Repeat x 5 (100 Merkins, 100 LBC) Partner up: Derkins x …
Logo took leadership of the 31 men assembled at Dreher High School in the damp, Columbia gloom and quickly put the pax on notice: this is not play time. Conditions: Overcast at 78 degrees The Thang: Warm up lap around school COP at Upper field SSH x 30 Full sit-ups x 30 Merkins x 15 …
26 Columbia faithful entered the gloom for a Saturday downPAINment on the weekend. 2 FNGs joined the fun. Conditions: 78 degrees and clear. The Thang: Warmup lap around school. COP: SSH x25 Imperial Walker x20 Freddie Mercury x20 Merkins x15 High Knees x20 Butt Kicks x20 Wide arm Merkins x10 LBC x20 Move: Jog to …
Beano took the helm and delivered a solid, steady no nonsense beatdown. Conditions: 56 degrees and clear. The Thang: Lap around School COP: SSH x30 Merkins x15 Regular sit-ups x30 OYO Wide arm Merkins x15 Rocky Sit-ups x30 OYO 8-count Merkins x15 Flutter Kicks x30 CDD x15 Move to Great Wall: People’s Chair x:60 Squats …
40 men of F3 Columbia assembled at Dreher High School for a truly moving Saturday morning in honor of Clay Timbes (M. Woody). Conditions: 68 degrees, partly cloudy The Thang: The Get In The Pink 10K and 5K Chaser led warmup COP at Dreher. SSH x25 Stretches Lap around school Mosey across Millwood Ave to …
21.5 faithful arrived in the #gloom around the virtual #ShovelFlag (because Sway hit the snooze one time too many) Tuesday for a ring-run-pain-party lead by Chaser who put on his #SmokeBoots this morning. Conditions: 52 degrees and overcast [NOTE: This #Backblast was written by Chaser.] #BoldHashtags denote official F3 Lexicon. We need to up our …