7 years ago, Dredd and Crotch Rocket decided to plant, serve and grow a workout group for the invigoration of male community leadership in Cola. Thank God they did! F3 has developed into arguably one of the finest fraternities in the country and we’re thankful to be a part of it. Men all over need …
Plant, Serve, and Grow…7 years later. It’s working!Read More »
11 PAX posted for a humid mid week run. Our fearless leader, Quickbooks (who apparently was ridiculed by his fellow professors for having a mullet) developed a plan for us to train for 13 weeks leading up to the Cheech 10K in Lexington. November 16th, 2019 is the race and will feature a 5K, 10K, …
It is TWO WEEKS until we are wheels up on year 3 of the Crazy Train. What is Crazy Train you ask? Crazy Train is a week long event that allows PAX to push themselves physically and also participate in 2nd F and 3rd F events. Crazy Train leaves the station on Monday June 24th …
6 PAX posted this soggy and chilly morning ready for more prep for the P200 that is looming just a little over a month away. YHC showed up with a plan to run some hills but not just any old regular hills…Laurens, Barnwell, Henderson, and Pickens. Twice! Here’s the THANG! Conditions: Misty and 35. The …
In the thick of P200 training. Mondya HILLS it is!Read More »
This morning we did a repeat of Quickbooks’ Route from last Monday, with less recovery time. I chose to do this after hearing feedback from one of the PAX following last week’s workout, telling him that this was good training for the P200 (and because I was feeling lazy last night!) We did a one …
Last year, YHC sent out a challenge to F3 Columbia to run 1,000 miles in 2018 (1,000 Mile Challenge Pre-Blast). The idea was to have a friendly competition between Running AOs through Charity Challenges, which benefits the Green Beret Foundation and Team RWB. The results from 2018 are in… TEAM LEADERBOARD AVERAGE MILES (F3 Teams): F3 …
Goals have been set to accomplish more in 2019. Our growth as men and as community leaders must develop each and every day. F3 has taught us that our bodies and minds can be pushed past limits we never realized. 33 Men kicked the fartsack in the teeth this morning to start a new year …
Weather: 50’s and misting. Beautiful sights this morning on our route The thang: YHC wanted to get some hill work in as we toured Barnwell, Henderson, Pickens, Bull, Wheat, Henderson (again), and the flat part of Saluda. YHC ran past a cool fountain in the middle of the street on Myrtle Court that he wanted …
7 #faithful gathered in the #gloom for a kickoff to Thanksgiving Week. YHC was on the Q despite not having realized that until late Sunday evening. Something low maintenance was in order so naturally DriveBy’s Loop to the rescue. Conditions – 55 degrees The Thang Depart SPC heading South on Woodrow. Left on Rosewood. Left …
Fridays at #RAMBLE are historically FAST, FLAT and FOUR Milesish. Since moving Fridays to Starbucks in 5 Points, that’s virtually impossible to get FLAT. So YHC tried his best to limit the number of hills, all be it a major one. 14 Posted to find out. Conditions: 55 and drizzling rain Leave Starbucks and head …
The Details Date: Saturday, 10/27/18 Time: 2:30pm – 7:30pm What to Bring: Something, preferably finger foods or dessert (I also really enjoy pigs in a blanket, wink wink). This event is also BYOB. McLovin and Bubbles has graciously allowed us to use their spot for tailgate and we can’t be drinkin all their beer. #therewillbechicken Who: Everyone, M’s and 2.0’s, …
October 2012 was the beginning of it all in Columbia. There wasn’t a #BRICKPILE or shovel flag or many men downtown that even had a clue what F3 was or better yet, what it could mean in our lives. It has helped many Sad Clowns (YHC being one of them) get off the couch and …
13 Pax gather for a 6-mile tour of Shandon and Rosewood Full route by street. Woodrow Blossom Harden Devine Santee Lee Maple Montgomery Ott Devine Kilbourne Wheat Woodrow COT/BOM – by Sketch
The eve of Saturday college football was upon us so to celebrate, YHC got creative and came up with a fun, fast route. 18 PAX posted, most in their school colors, and dominated the “F stands for football” (or whatever else you want it to be) course! Here’s how it went: Conditions: 75, clear and …
With oppressive heat and the need to #GetBetter both looming over the #Gloom this morning, YHC emerged from the #Fartsack looking for a tall glass of #DRP. T-Claps to the 10 PAX, who were willing to put in some work this morning in order to #GetBetter. Conditions: 73 and thick (perfect burpee weather) Disclaimer – …
A better late than never Backblast to wrap up what was one of the more taxing weeks YHC can recall. Fellow PAX; I give you #CrazyTrain. This was the second installment of the #CrazyTrain and it did not disappoint. In what was a battle against yourself not only mentally an physically but also truly a …
Crazy Train : Day 5 : Ramble
One week and change until we are wheels up on year 2 of the Crazy Train. What is Crazy Train you ask? Crazy Train is a week long event that allows PAX to push themselves physically and also participate in 2nd F and 3rd F events. Those few, those happy few that complete all events …
“Ain’t no party like an #Amble party cause and #Amble party don’t stop” 16 PAX posted to celebrate F3 Columbia’s original running AO‘s 5-year Anniversary. The plan was for each PAX to run either a 5k or 5m in honor of 5-years. Of those in attendance it’s important to mention we had two Original Gangsters, …
9 #faithful posted to the #gloom on a muggy Monday, our first such morning with temps hovering in the 70’s. We had a couple of non-regulars this morning thanks to Garnish and Speedo making appearances. On this humid morning our guests did everything they could to leave a mark on our hallowed AO. Half-Mile/800m speed …
All aboard! Ha ha ha ha ha ha haaaa! Dahdum…….dahdum..dahdum..dahdum Ay, Ay, Ay, Ay, Ay, Ay, Ay Dahdum..dahdum..dadum Whhhhiiiiiiiirrrrrrrrrrrrrrrrrrrrrrrrrrrrr Dahdum..dahdum..dahdum All PAX prepare yourselves for the CSAUP to end all CSAUPs as we proudly present to you the second annual F3 Crazy Train. F3 Midlands has a lot to offer its PAX, from bootcamps to …
Another Wednesday at #Ramble where limits are pushed, sanity is questioned and the #DRP is served in a manner akin to drinking water from a fire hydrant. When YHC received the invite from Bundy to Q on a Wednesday at #Ramble, the thought was that Bundy was confused and sent the e-mail to the wrong …
Solid effort on a chilly March morning. 6.75 mile route: Leave SPC on Woodrow to Blossom Left on Blossom to Bonham Left on Bonham crossing Devine to Sweetbriar From Sweetbriar right on Heathwood Circle Heathwood crossing Devereaux to Cedarwood Cedarwood turns to Heatherwood Heatherwood crossing Trenholm to Bucanhan Bucanhan to Trenholm then left Down Trenholm …
Conditions: 47 degrees, no wind and no rain. Perfect for running! For today’s Ramble we covered some new ground by running through some “sketchy” neighborhoods. The PAX ran in a tight formation. We ran 6.5 miles, for an elevation gain of 386′ (we conquered at least three significant hills). We were please to have an …
YHC posted at RAMBLE this morning with an idea of some hills and some sprints. The idea was for the group to try and stay together but that’s not happening when you have people like Stache, Borat, and Welcome Week leading the charge. Conditions: 63 and a slight drizzle. Leave SPC crossing Devine on Woodrow …
16 pax posted for a unseasonably warm Friday Fast 4 with coffee to follow. Yes, YHC threw in one hill…sorry guys. Sometimes, have to throw a hill in if you leave Shandon. The Thang: South on Woodraw, Left on Monroe, Left on Bonham across Devine, Right on Heathwood Circle, Right on Devereux, Left on Kilbourne, …
YHC has finally arisen from the post Grow-Ruck cave of last week. If your reading this you’ve probably heard many stories from the night, which will not be re-hashed here, but I would like to leave you with the amazing feeling that YHC and most of GrowRuck class 007 had last Sunday morning. It had …
19 Men posted for a fun morning of fartleks(Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”…..as defined by Wikipedia) It was …
15 PAX emerged from the #Fartsack this AM and did not allow the reports of supposed inclement weather stand in the way of the chance to #PushTheRock. Standing amongst the thoroughbreds of #Ramble was YHC, who, upon receiving an invitation from Bundy, was honored to lead the men of F3 Columbia’s toughest running AO this …
The conventional speed day at Ramble is designed to get you as winded as can be while running sprints or smashing your face in to some hill for 20 minutes. This morning 10 pax went at speed a little differently. Conditions: 27 degrees The thang: a quick 1/2 mile warm up jog to the corner of Maple …
8 Men posted on what turns out to be another frigid morning in January. YHC had about 4 different ideas for the workout but still not sure which one would be called until the final tick of the clock. Here’s the THANG! Conditions: 23 degrees and clear Warm up heading down Devine to 5 points. …
Henderson. Again and Again and Again…You get the picture.Read More »
On any New Year’s morning, it is often a challenge to emerge from the #Fartsack in search of a way to #GetBetter. Candidly, many of the various #Jesters (whether the celebration of the night before or the anticipation of football on the day of) will tempt a former #SadClown to stay home and choose the #BluePill. However, …
A couple of years ago Jar Jar convinced a bunch of PAX across F3Nation to join him in a pushup challenge through the Charity Challenges organization. For 3 months we logged pushups with the goal of completing 10,000; 20,000; or 30,000 pushups individually and earning the highest team total. It is probably the one and …
8 pax diced the fartsack for a little 6.1 mile scamper around Columbia. Conditions: warm, humid and raining The Thang: King to Forest Hills, past the Gumps, KJ, Huffy, Polo then a little run through Shandon. Finished up with the Ramble “Finish Strong” segment. Moleskin When running by the Fleischer’s, “Ramble” was written in lights on the …
10 PAX posted for HILL work at RAMBLE. YHC planned on running the entire length of Saluda’s split street 5 times up and 5 times down for a total of 10 times. However it measured .62 miles one way and figuring that was a bit much, how could we cut that in 1/2? Blossom up …
10 pax made it out this am to run a quick 3.96 miles…(4 miles is for overachievers). Run fast and get to coffee. Weather- perfect Route- From SPC, south on Woodraw, L on Superior, L on Holly, R on Wheat, L on Simms, Zag to Shirley, L on Bratton, and L on Woodraw back to …
Rambling as fast as you can…to get to coffee fasterRead More »
Fridays are a special day at Ramble. Run 20 Minutes, then 60 Minutes of coffee. This puts some limitations on the Q, most of which I ignored. The Thang! Run down Wheat, up Main, around the statehouse, down Sumter, through the Horseshoe, then back up Devine. Looked something like this.
Weather: 48 degrees and crisp. Although YHC dislikes the cold, this was perfect running weather. YHC created his own Belichick sweatshirt and it was a perfect combination of keeping the core warm but allowing for the hot air to escape. Best run in months thanks to the sweatshirt. YHC is an avid Boston sports hater …
“I was wondering why you turned there” Borat, the AOQ at Ramble tweeted to YHC’s Monday count. Borat and YHC take the same route home for all but a couple of blocks. YHC usually doesn’t see Borat on the way there, cause he is usually coming in on two wheels, but commonly we’ll drive home …
10 PAX posted for some work to get better. Why? Because YHC promised it in a Tweet. Therefore it has to happen. Here’s the Thang! Conditions: HHUUUUUUUMMMMMMMIIIIIIIDDDDDDD!!!!!!!!! and 72 Leave SPC on Devine street heading toward 5 points. Run through 5 points and Right on Blossom and a slip onto Devine behind the USC Tennis …
What do we want? Henderson St. Repeats! YEAH!!!!!!!Read More »
If the Mud Run is the F3 Superbowl for boot camps, the Palmetto 200 could be considered the F3 Superbowl for running. It has become the signature #CSAUP event for F3 running AOs, BUT IT IS NOT JUST FOR RUNNERS! If you are a regular boot camp attendee, you can handle the P200. Find a …
Six pax gathered for Ramble: two completed full route (distance covered 4.9 miles) and four modified due to tapering for upcoming #CSAUP events. The Route: Leave SPC turn left on Wheat Turn Right on Ott Turn Right on Harvard which becomes Superior Slight Right on Holt Right on Pickens Right on Wheat Left on Woodrow …
23 PAX gathered under the glorious steeple of Shandon Presbyterian Church where two shovel flags stood in salute to the men of Ramble & Amble and their Kickoff Convergence 5K, a celebration of football season’s arrival. Conditions – 72 and a bit muggy Disclaimer – Check Prior to the start, YHC passed out a few LED …
Show me your…. Amble/Ramble-Kickoff Convergence 5KRead More »
5 men posted to the #Ramble Monday #Gloom for some hill work at the hand of YHC. Simple course, difficult to execute without passing out. Conditions – 79 degrees The Thang Depart SPC heading North up Woodrow. Right on Kershaw. Left on Maple Maple Hill x 2 Left on Kershaw. Left on Gladden Gladden Hill …
7 brave souls gathered in the soggy gloom for some Fartlek work administered by YHC this morning. The Thang 5 Min Warmup 5 Min 1/2 Marathon Pace 1 Min Rest Pace 4 Min 10 Miler Pace 1 Min Rest Pace 3 Min 10K Pace 1 Min Rest Pace 2 Min 5K Pace 1 Min Rest …
Sorry Ramblers- had to throw in one hill to get us back tot he AO. Had to leave Shandon for the Friday route- too many times we have stayed in Shandon. Great turnout today- 13 guys with 9 making it to coffeeteria. Route- Woodraw to Monroe to Bonham to Heathwood Circle to Devereux to Kilbourne …
There’s been a lot of chatter about YHC recent run in with a particular bird of prey. To exercise some demons, YHC had the pax run down the infamous portion of Heyward from Woodrow to Holly where the incident occurred. It was light by the time we got there, and there was no sign of …
The sweltering mugginess that is Columbia in July was on full display in the gloom today. Up for the 4-mile challenge were 13 pax — a strong number for a summertime Friday. The Route: Leave SPC on Woodrow Cross Millwood then Right on Bratton Right turn where Bratton ends at Daly Left onto Devereaux Right …
5 faithful posted to the #Ramble #gloom for a little post-July 4th work. Bucking the traditional route game plan for Wednesdays YHC took the pax on a more controlled workout. Conditions – 77 degrees The Thang Depart SPC heading west down Devine. Continue straight across Harden and then Blossom pausing at the base of Saluda …
“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.” It’s difficult to think of another statement that so concisely sums up the core principles of what we believe in …
YHC wanted to mix it up a little and go for both speed and hills this Monday morning as #TRU50K training keeps picking up. YHC isn’t running in the 50K but enjoys a beatdown nevertheless. Work was done and everyone left it out on the streets! Weather: Just your average hot and humid June morning …
13 Ramble PAX assembled to pay homage to the life of Cheech. Many of us may have not had the opportunity to personally know Cheech but it was important as our running AO’s to honor our brother. All running pax’s decided to converge on one location and develop a Strava segment “CheechStrong” which we all …
5 faithful posted to the rainy #gloom this morning for YHC’s previously disclosed 7 mile route. Work was done, hills were climbed, and all got a tad better for it. Conditions 72 and rainly The Thang Depart SPC heading south on Woodrow. Left on Blossom. Right on Bonham. Right on Harvard. Continue onto Superior. Right …
Amidst the swelter, the moist heat of a @F3Columbia summer, seven men bested the Monday #Fartsack in order to poke and prod their bodies into sharper bipedal machines. That is, we ran four miles, one of them down Devine Street. Conditions: Holy crap it’s hot and humid. TheThang: The map is nearly worthless if you …
Conditions: Unseasonably cool and beautiful (somewhere in the mid-60s) The Thang: Leave AO, running east on Devine Street Turn right on Kilbourne Turn right on Monroe Turn right on Harden Turn right on Devine Return to AO Four miles total Moleskin: YHC listened to the pax, who have developed a hatred for the “typical” Friday …
13 (lucky) Pax enjoyed a fast, Friday four miler — many coined it as a “real” good route. Woodrow to Duncan Duncan to King King to Preston Preston to Santee Santee to Waccamaw Waccamaw to Kiawah Kiawah to Maple Maple to Preston Preston to Woodrow Woodrow to SPC COT/BOM Sketch
YHC needed to leave F3Columbia by 0600 to make a meeting in Richmond, Va by noon. Work needed to be done and 6 PAX needed to be led so an unconventional “running” workout was planned. The THANG! Conditions: 63 degree and cloudy run to the corner of Woodrow and Wheat where directions were passed out. …
Q schools are great and they are going to continue to happen this year. In the interest of letting pax know what YHC thinks the aspects of a good workout and Q are more consistently, we’ve decided to start a workout of the week (WOW) post that will run (nearly) every week. The purpose of …
Just a mere 4 years ago a small group of pax came together to form a running group and named it Amble. Over the years and after a few location changes Amble has been a consistent running group for the men of F3 Columbia. Even though there have been running groups branch off, Amble is …
If you’ve never seen the movie Prefontaine, it’s a 1997 movie about Steve Prefontaine who was a middle and long distance runner who once held 7 American records and competed in the 1972 Olympics. This was the height of the 70’s running boom, and he was quite the celebrity. He passed away at 24 in …
15 pax came out on a fast Friday. Great to see DriveBy back at it and made YHC realize this group has not and does not slow down. Ever. Conditions: 58 degrees TheThang: Head south down Woodrow, Left on Heyward, Left on Ott – cross Devine to Adger, Right on Devereaux, Right on Heathwood Circle, Left …
Welcome Week, in his tweet about this morning’s #Ramble, made reference to all the big events on the downhill side of summer and the most recent chatter about the Table Rock 50K. So, taking that as something of a challenge, YHC, who was planning to hit #TheBull until being reminded of the Q at #Ramble, tried …
GOOD FRIDAY CROSS RUN: Short Devo from Readings below: HEB 4:14-16; 5:7-9 Brothers and sisters: Since we have a great high priest who has passed through the heavens, Jesus, the Son of God, let us hold fast to our confession. For we do not have a high priest who is unable to sympathize with our …
If you want to skip all of this and go straight to the important stuff, scroll down to Registration Details. The Backstory A little over a year ago I was enjoying post Dawnstrike coffeeteria in Starbucks when PaperBoy started talking about an event called the Table Rock Ultra 50K, which is a 32 mile ultra …
Table Rock Ultra 50k Preblast – The toughest hoodie you will ever earnRead More »
Figure 8 route on the docket for the 8 Ramble Pax. Leave SPC heading south on Woodrow Left on Rosewood Right on Holly Right on Airport Right on Holt Slight Right on Woodrow Up the slight grade — grumble, grumble Right on Rosewood Left on Holly Left on Devine Finish at SPC Total distance covered …
YHC is hoping that the low numbers at Ramble this morning are a reflection on P200 and not some sort of mass boycott of my workouts…….but after you have Q’d the infamous inner city trail run, the run of the railroad trestle, the Burpee record, and yesterday’s plank-o-rama, word get around. Today was more of …
YHC is always a little giddy when The Masters week arrives and therefor a Masters themed Monday run was in order. Since we’re done with the P200, training must begin for the BRR. Where of where can you find a good hill that doesn’t seem to end and include some distance? Something that would test …
While most of the Columbia F3 Nation was out killing the Palmetto 200 some of us were holding down the Ramble AO. The route for the morning was 4 miles and fast. The Route: Head down Woodrow, right on Bratton, left on Gladden, right on Kershaw, left on Bratton, right on Daly, left on Devereaux, …
Stent and YHC rambled on for 3.7 miles after the P200. Congrats to all teams and their impressive finishes. Conditions- Too hot for a March morning The Thang: Woodraw-Bratton-Daly-Murray-Adger-Devereux-HH Circle-Bonham-Duncan-Woodraw. COT/BOM by Polo 10 Miler in only 12 days
13 or so posted to #Ramble knowing full well 8 miles featuring a cross-river jaunt with a Whaley hill culmination was on tap. Thankfully for a few a 6 mile turnoff was available but even there Whaley couldn’t be avoided. We tried a staggered departure but YHC was unable to confirm whether or not it …
P200 is only 3 weeks away and before we get ready to put in the work that day we need to make sure we have the training to match that work, so we stayed local in Shandon and put in some repeat 800’s at 5k race pace. The Thang- Right on Woodrow Left on Blossom …
YHC is not on Strava. I don’t want Big Brother following my every move. Wait…they can follow me on Iphone? Never mind. I am too lazy to sign up for Strava. And Strava can lie sometimes…but what never lies? A post-it-note. Yes, our route was on my handy post-it-note that can never let a man …
Why post a route on the internet when you have a post-it-note?Read More »
5 Pax posted for some cool weather and ways to get faster. YHC had a few ideas to work with but decided to mix two together and make a new one. Here’s the THANG! conditions: 35 and clear Hill Work: Take a right out of the SPC parking lot on Woodrow ST. R on Blossom. …
10 pax show up to Ramble for a long run Wednesday. We missed seeing two of our regulars- Huffy and Bundy- who were out with the flu. But we were pleasantly surprised with a special guest appearance of Beano, who was back in town from Fort Bragg for a couple of days. There were optimal …
YHC wanted to work on negative splits today- The Woodraw- Turn Left on Rosewood- Turn Left on Holly- Turn Left on Devine back to Woodraw Route forms a 2 mile loop with mile markers at corner of Holly/Rosewood and Devine/Woodraw. Two loops around the track and try to improve your mile time on each one. …
11 faithful posted despite warnings of a 7+ mile #RunHard route. This route featured the meat of the #RunHard finish as well as the opening couple of miles which feature the Saluda hill climb. Everyone appeared to leave everything they had on the course. End result? Folks got better. Conditions: 44 and a bit cool …
YHC had a whole weekend to plan a route for a rare Monday #Ramble Q. Now I don’t typically do much posting on Mondays, but Borat is such a baller that I couldn’t say no. That and YHC has put on some serious Lb’s over the holiday period. YHC has noticed that run groups have …
Some old favorites always remain favorites. When called upon to Q #Ramble it’s like reaching back into years gone by to dredge up something not unique but perhaps forgotten. Such was the route du jour, a throwback to the early days of exploring Columbia from Shandon Pres. and finding gems like the Blatt Bridge and the …
Conditions: 56, but maybe not due to global warming The Thang: Pax count off 1, 2 Team 1 runs down Woodrow from AO to Rosewood, then to Holly, then to Devine past AO. Team 2 does the opposite route. Two laps. Moleskin: We did the route twice but only a few logged four miles with …
A couple of months ago the call went out for two of F3 Columbia’s fastest pax (Cornstache and Hot Tub) to go head-to-head and the chosen venue was the #HumpDay10K. Not to be outdone Bundy threw his hat in the ring as well. 40 minutes and change later, the record books were rewritten and the region …
Conditions: Mid 50’s and windy with heavy rain (miserable with out the cold) The Thang: 4.2 mile route. Leave the AO. Left on Devine, right on Blossom, right on Park, right on College, continue off road through the Horseshoe and through USC campus, right on Barnwell, left on Greene, right on Harden, left on Devine, end …
Stretching our legs the day after Christmas. Sketch brings a challenging 5-miler. Leave SPC on Woodrow heading south, right on Superior, right on Marion, left on Heyward, right on Main, right on Pendleton, right on Lauren’s, left on Green, right on Harden, left on Devine back to SPC. Good run. Good pax. Coffeeteria for four …
9 Pax posted in the gloom at OFT to put in some prep work for #P200. Slinter, being a track star and now former coach, dropped some knowledge to YHC and gave us some work to do. We all know he is good at that sort of stuff. Upon arrival some ROTC cats come filing …
13 men posted to the #Ramble #gloom this morning for another installment of flat and fast Friday. There was another strong dose of extra credit #P200 training with a 6-runner #preprerun at 4:45 (5 miles) and a 1-runner #prerun at 5:10 (2 miles). T-Claps to ‘Stache (and we discussed his namesake and it appears it …
8 Pax gathered in the gloom Wednesday morning to continue their push towards running excellence and domination of expanding Strava territory in Columbia. 6.5 asphalt kicking miles were on tap including a route that took us on the other side of Elmwood Avenue *gasp*. Good running by everyone. The route: Depart SPC down Devine …
*** UPDATE: Shirt order *** The 2016 BRR shirt is out! If anyone’s interested in saving a few bucks on shipping, YHC is putting together a bulk order. The order will go in next Wednesday evening, 7/13. If you want in: sound off in the comments (or DM @copyhacker on Twitter) with your shirt size, style, and other deets …
5 dedicated Ramble men shook off the cobwebs and met for track/speed work on this chilly holiday morning. Today’s sprint work would build both muscle and endurance for the long runs to come. Warm up mile 20 mtn climbers IC 15 squats IC 20 high knees IC 2 laps sprinting the 100 m corners …
Friday run, Fourteen pax, Four miles, Fast pace, Flat route Leave Shan Pres on Woodrow Woodrow to Gervais Gervais to Maple Maple to Superior Superior to Woodrow Woodrow to Shan Pres COT/BOM Sketch BRR16 signups on the horizon
This morning YHS led the PAX on a long run around town, dubbed “The Middleburg Loop” by Traitor, who first introduced the route last on 11/11/15. One amendment to the route being that we did not run up the parking garage at the Richland Mall. I didn’t hear any complaints. My thought was that they …
In the quest for a challenging, monthly PT test that’s unique to an AO, the pax of Stumble have run a couple of 5Ks. However, some other guys have that one pretty much locked down. So what does Stumble offer that’s different, other than a shovel flag with its own headlamp? Amble is first. Ramble is …
It was a bit chilly this morning but that didn’t stop 11 Ramble faithful from putting in some work. The Thang Head North on Woodrow Hang a right on Kershaw Turn right on Shriley Cross Millwood and over to Sims Make a left on Wheat Go right on Bonham Jog right on Heyward Take Woodrow …
Conditions: Chilly but pleasant The Thang: Leave the AO At Shandon Presbyterian Church going down Woodrow Street. Left on Milwood Avenue, Left on Gervais Street. Left on Pickens Street. Left on Green Street. Right on Harden Street. Left on Monroe Street and then left on Woodrow back to the AO. Total of four miles. Moleskin: …
Just a Slightingly Hilly Follow-Up to the Pre-Pre and Pre-Run Ramble RunsRead More »
There’s not a lot I can think of to make a track workout interesting so I’ll just say 12pax posted this morning for a return to speed work at Owens Field Track. The pax ran hard and embraced the true suck that is speed work. T claps to Polo and Windy who didn’t get the …
Running shirtless on Dec. 30 for the last Ramble of 2015…..who would have believed it? 7 Pax (2 shirtless) ignored the radar and got in their final miles of 2015. A oldie but goodie on tap for 6.4 miles this morning: Devine to Adger, up Adger then Devereaux all the way to Rickenbaker. Back up …
Start the New Year at The Wall as we take to the trails of Sesquicentennial again this Saturday (Jan. 2). We will meet at the Polo Road Park @ 730 Polo Rd at 7:00am and depart soon after (once light is appropriate). Break up the monotony of road running, start building your P200 miles, or …
Time to start the New Year off with a bang via a FNG friendly, good old fashion Convergence. 2016 is going to be great, and YHC wants to start if off with 100+ F3 Men. 2016 will be the year when we show all #SadClowns that with F3 every man can get better and be …
7 pax showed for Ramble this fine Monday after Christmas—with a little Luck they would all cross the finish line despite all the NOG that was consumed over the long holiday weekend. YHC struggled a bit to make it but thanks to Sketch for pulling me along the course—much faster than I wanted to go. …
Twas two nights before the Jolly Old Elf was to arrive. YHC tossed and turned about how to get Rample Pax to thrive. Then what to my wondering mind should appear, But many hills, distance, and Bundy running like a deer. On Bundy, On Gump, On Turtle as they flew, Hopefully Santa brings shoes that …
Remember the ride at The Pavilion (and other amusement parks) called the pirate ship? It kind of reminds me of the hill workout that took place at Ramble this morning. 10 Pax in all showed up for the run this morning. We started out at SPC running down Wheat and ran over to the aforementioned …
14 Pax posted at #Ramble for the continuation of the road race series that has become a monthly event at our speedy AO. Several Pax traveled from yonder lands to join us, much like the wise men from the East. Thanks for coming out! This was Bundy’s race to lose and he did not disappoint, …
14 Pax Run the Jingle Jangle #Ramble all the Way 5KRead More »