10 PAX, including 1 FNG came out this morning for some Stride speed work that started on the hills and ended on the plush Graveyard turf. Conditions: Not too hot but still humid The Thang: 5 minute warm up. 3 x Cemetery Hill (jog down between). Everyone at own pace. From bottom of Cemetery Hill …
Four pax arrived in the sticky gloom to run one last time from the Lowes parking lot. Bitter sweet… we shall miss you Whiteford Hill… NOT!! (OK I just showed my age) Conditions: 78° and 85%RH hot and muggy… weren’t those days supposed to be done? The Thang: Head through the parking lots and do …
This is respectfully submitted on behalf of Nailpop. 8 posted for morning jaunt thru Whiteford. I like to call this the backwards “Lollipop” with a twist. The thang: Head out of Lowes parking lot and turn left onto Whiteford Way. Go down the hill and to the roundabout. Turn left and continue till you get …
Striders run backwards lollipop with a twist… Nail Pop at the helmRead More »
12 posted for an out and back for stride. I see you all getting better! The thang: Head out of Lowes parking lot on whiteford way down the hill and to the roundabout. Turn right and follow curve back to whiteford way. Turn left at lake drive (otherwise known as route 6) and turn left …
8 pax arrived for a track workout, because the BRR over the weekend made YHC despise hills. DISCLAIMER Mosey to track/warm-up lap ROUND 1 3 x 400’s increasing in effort ROUND 2 3 more 400’s increasing in effort (first 400 of round 2 should be faster than first 400 of round 1) ROUND 3 3 …
Conditions: 72ish, muggy-ish, dark 5 Pax braved the gloom to come stride it out. Choices by YHC were given, slow & hilly or flat & fast. No one seemed very interested in either, but YHC had a personal agenda. YHC chose flat & fast, not for the speed work but for the endless opportunities to …
Four pax arrived at River Bluff an hour later than normal after YHC pleas to sleep in a bit. The extra hour of sleep was needed for this workout! Conditions… oh heck it was warm and muggy! The Thang: Depart the Football field entrance on foot and tour the lower parking lot to warm up. …
Hill Work Done to Celebrate the Day Set aside to Celebrate Work!Read More »
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. It’s always good to reflect on a mission statement before you take action. F3Columbia moved west across the river to Irmo in August 2013 & again to Lexington in March of 2014. The now established …
The Next Lexington AO: West Columbia is coming September 9Read More »
11 Pax came out to enjoy another Stride 5K time trial on beautiful Saluda Dam in Lexington County. A few made PRs or at least maintained PRs. Conditions: 71° and 75%RH The Thang: Safety/Route Run a 5K at race pace (AKA Run your heart out) on the Saluda Dam and see if you could beat …
Posted for Full Metal Jacket: I work out with Sandlot F3 in Northeast Columbia and am requesting your support regarding What: 9/11 First Responders Memorial Ceremony When: 11 Sep, 4:30 PM Where: Columbia Metropolitan Convention Center, 1101 Lincoln Street, Columbia, SC 29201. We have conducted this ceremony for the past three years honoring “First Responders” (Military, …