Conditions: 50 Dryish, no falling percipitation but plenty to soak up from mother earth. YHC known for his remarkable fartsacking abilities decided showing up early wouldn’t leave the pax wondering and guessing if he would even post. Much like St. Nick they anxiously awaited is arival. Pulling his sleigh in on 3 wheels reindeer huffing …
Conditions: Cool and wet. First question to the Q this morning, are we going to do much laying on the ground. My response “nope.” 5 pax survived Smokey’s upper body painfest. The Thang: Nice slow Mosey to the elementary school parking lot. COP: SSH x25 IC Imperial Walkers x20 IC Merkins x20IC Through the Tunnel …
Slim Jim, CSI, Pebbles, Dufresne and Q Loose Screw answered the call of the gloom and the frozen turf of Strut. And they liked it – their smiling. A typical PAX across the the Midlands … this five represents the same stuff found at playgrounds at 0530 from NE to Lexington. 26 years old to …
5 highly respected men sat in waiting Tuesday morn for their hated Q, making for a total of 6 pax. Since YHC is so late writing this, there may be some errors, but thankfully, none of you will remember… The THANG Jog to school parking lot for COP SSH 20 IC TTT 20 IC Squat …
40+ PAX and families gathered at Palmetto Church of Christ to celebrate another great year of F3 in the Irmo, Ballentine and Chapin area. Last years party we had just had our first split between Strut and Depot. A lot has changed! The addition of Speed Trap, Fox Hole, Anchor and Swagger. Also the day …
16 men from the Strut Brigade and The Herd converged at Jumanji today to join forces for a special Christmas celebration. With Christmas being 12 days away, it was only appropriate to celebrate the coming holiday with an old traditional song. But this version did not include “Lords ‘a Leaping” or “Maids ‘a Milking”…but rather …
Christmas Party for Strut Brigade and The Herd at JumanjiRead More »
Conditions: 30 degrees – it was cold The Thang: 8 pax arrived in the gloom, 1 who ran from home wearing shorts – beast mode style, not knowing what YHC had planned. It started off in grand style by running to the elementary school playground, the long way, for an extended warm-up & COP. …
Shot Clock. Who Said Anything About a Shot Clock. We’re Playing the 4 Corners.Read More »
Well, a couple hundred … times two or three, in totality, have posted at BC’s or gathered for a Second or Third helpin of F this week. And not a one of them would have chosen Noel Gallagher’s lyrics for a theme song for their F3 testimony. No imaginary friends at Depot or Graveyard or …
8 faithful Strut Brigade pax fought off the fart sack and posted in the gloom for a Loose Screw led beat down. Several pax commented afterward that the workout moved fast & it didn’t seem like we had completed 45 minutes. COP led by Loose Screw, then off to the grassy knoll next to the …
45 degrees in the beautiful gloom at Strut with 15 PAX for Q63, much moaning and groaning was had by all. This is the first time I experienced being chest bumped by a PAX (Futon) while counting out Imperial Walkers, I did lose my count. Alter Boy came to my rescue and chest bumped him …
6 PAX met at #Strut this AM for a post-TurkeyDay group Q. Much pain and suffering was had by all… Jog to COP 63 SSH IC (Happy Birthday Fiji) 10 Squats IC 20 Slow Mountain Climbers IC 10 Arm Circles (each way) IC 20 IW IC 10 Merkins Jog around to cinderblocks Rings of Fire …
Conditions: 63 degrees& humid, in November ? well we are in South Carolina. The Thang: 8 faithful pax fought off the fart sack to see what the weather & the YHC in store. The temperature was ideal, spirits were high & mumble chatter was at a minimum, but all got did their best and got …
3 chilled PAX met in the gloom at #Strut Saturday morning to experience a VERY small taste of what their GRing brothers had been doing for the previous 12 hours. Moving heavy objects and lots of pain. However, all PAX did maintain their shoe and sock privileges. THE THANG COP SSH 20 IC Squat 20 …
29 degrees, 75% humidity, dark 5 PAX post to the gloom of Strut to take part in an exercise of mathematics. I have always been kind of a numbers guy so I figured no better way to show my love for numbers than a Strut Q dedicated to numbers, one and all! But first, not everyone seems …
35 Degrees and lovin it 7 devoted PAX showed up for a mix of grueling work and commitment to maxing out on Chinups by December 31st RUN TO SCHOOL PARKING LOT WARM UP IC (30) ARM CIRCLES (20) THRU THE TUNNEL (10) MERKINS The Burpee Train rolled thru (20) SIDE STRADDLE HOPS (25) IMPERIAL WALKERS …
Conditions: 52 degrees, perfect weather in the Gloom The Thang: 8 faithful pax survived the latest Q by YHC. The temperature was perfect, spirits were high & mumble chatter was at a minimum, but all did their best and got better in the gloom. Nice slow mosey to the elementary school parking lot for COP …
“If you want to feel funky, feel free. But please don’t spread that funk on me” 7 PAX showed up in the beautiful 50 degree Strut in the Park, much moaning and groaning but no complaints so it was a successful Q. Run to school parking lot (15) ARM CIRCLES – IC (15) THRU THE …
15 PAX met in the gloom of Fox Hole behind Dutch Fork awaiting the Q from down the way. It would be YHC’s first visit to the AO and what a memorable one it would be… The THANG Warm up lap. COP 50 SSH IC 20 IW IC 20 Squat IC 20 TTT IC Commence …
8 pax posted at Strut for Nikita’s anniversary Q. What a year it has been! Plenty of ups and downs with injuries, but nevertheless it has been life-changing. Here’s to another year in the gloom! INCREDIBLY SPECIAL THANKS TO PEBBLES WHO ASSISTED MY DL’D BACKSIDE IN GETTING THIS DONE. YOU DA MAN!!! COULDN’T HAVE DONE IT …
Nikita’s Anniversary = Russki Remembrance of PainRead More »
36 degrees, 87% humidity, an hour darker than last Tuesday 7 unsuspecting Pax post round the shovel flag looking to be better and do better. The gloom is dark and cold, the fartsack is warm and soft, but we rise and enter the gloom, depending on each other for support. Now we are here, so lets make the …
Conditions: 4 pax survived Smokey’s Tour D’ Strut. There wasn’t much mumble chatter this morning, I think it was 38 SSH in cadence to start off the first COP. The Thang: Nice slow Mosey to the elementary school parking lot. COP: SSH x38 IC Little Arm Circles x10 Forward and 10 Reverse IC Through the …
7 PAX gathered in the gloom for a last minute Q by YHC — later joined by Dufresne the wonder runner. The wienkeless workout did not fail to disappoint… wait… did I say that right? Anyway, here’s the thang… Jog to Facility for COP SSH 20 IC IW 20 IC TTT 20 IC Flutter Kick …
The Thang: 45 degrees 4 faithful pax posted at Strut for YHC’s delayed anniversary Q. It was dark, chilly, wet and featured the introduction of tractor tires & a sledge hammer for a stroll through Seven Oaks Park reminiscent of Maj Pain’s Q on YHC’s first post just over 1 year ago. Jog to baseball outfield …
EDITORS NOTE: Put this on home page in case other regions should want to participate. 25 DAY CHALLENGE BEGINS MONDAY OCTOBER 27 Gentlemen, it’s that time again! Whether you have hit the dreaded plateau and just need to break past it, or you’re in tip top shape but know you could stand to eat better — it’s time …
8 PAX showed up to work at Strut on Tuesday plus another who spent the time out on the streets in marathon prep. The THANG Jog to Facility for COP 20 SSH IC 20 IW IC 20 Half-Speed Mountain Climbers IC 20 Squat IC 20 Flutter Kick IC 20 TTT IC 10 Merkins IC Jog …
48 degrees, 75% humidity, dark, heavy dew (as usual) with wet-wet Strut grass 5 PAX rise from the warm fartsack to post for a last minute fill-in Q. No one had signed up to Q today so I decided I’d make the best of a bad situation, or best of a good situation…or something like that. Saddle up, fellas …
Gentlemen: We are right at a month away from our GRC. If you aren’t training yet I feel for you. You have to get under Ruck. There is no substitution for that, and there are several options available to you in the Columbia/Lake Murray region, as well as some in the Florence area (see U-Haul). …
Eight faithful rolled to support and encourage the other guy through a demanding Fiji post. Each brought value to the Strut AO, each left Strut alot better for the sprints and chinups and curls and BOM. For six of the eight, Coffeeteria at Stone’s backyard wrapped a good AM and sent them home better for …
6 Pax rolled into the gloom at Strut for a Pain Buffet delivered by YHC. Not much mumblechatter this morning as YHC kept the Pax guessing as to what was going to be served up next. Conditions: 58 deg, cool The Thang: – SSH x 20 IC – Imp Walker x 20 IC – Dirty …
9 PAX Attended a welcome back party this AM at #Strut, plus a lonely runner who made it just in time for the COT. There was plenty of respect to go around with 7 of the 10 boasting AARP status. The THANG: Jog up to the old meeting place (upper parking lot) SSH 20 IC …
On 10/20/12, “the thang” kicked off in the capitol city – see original backblast for the progress in fitness over the last 2 years… http://f3nation.com/2012/10/22/f3capitol-city-10202012-the-first-day-of-the-rest-of-your-life/ . But even more, f3nation in the Columbia area has touched close to 1,000 men (if not more) from the 13 original FNGs #starfish. T-claps to the leadership pax in CLT …
60 degrees, a slight chill in the air, dark, lots of dew and wet grass. 7 PAX posted in the glorious Strut gloom for a workout from the understudy / substitution Q. Due to Mud Run injury, Enos was unable to take the helm so I stepped in to lead the PAX this morning. Last minute means a rehash of a …
12 pax from five different AO’s came early (6:15 am) on a cool Saturday morning to test their endurance on YHC’s version of The Four Corners. Hopefully everyone finished feeling like they got their money’s worth. Conditions: 64 degrees with stars everywhere. The Thang: Disclaimer (no FNG’s). Mosey from parking lot to lighted area near stadium and …
62 degrees, dark, foggy, wet & dew-ish, free of plastic ferns, truly glorious! 8 PAX post to the glorious gloom of Strut to travel forward in time, to a time where the Motor Law rules the day, where we pay homage to lyricist Neil Peart and all that is Rush (3 of the coolest nerds on the planet). …
Strut Brigade takes a ride in the country in my uncle’s red BarchettaRead More »
3 dedicated and eager men showed up at Strut…no not the Okra Strut…the other strut. YHC made a guest appearance to share some love (read: pain) to other F3LM brothers. YHC did not have a watch, so we relied on the inner Bear Gryls of Pebbles to estimate time using his hands and the sun. …
Weather: Dark and a nip in the air 9 PAX posted in the Strut gloom for a workout from the substitution Qs. Due to illness, Fiji was unable to join us so Loose Screw and Defrense were called into the game off the bench. Lets first hear from The Who, old school in Fiji’s honor: …
9 faithful posted on this, the day that 365 days prior, YHC was asked by a friend to come out to some crazy early morning workout run group thing. What a difference a year makes! Jokingly I requested as 1-year gift to receive a #BurpeeTrain. I don’t know who in F3Nation pulls the strings at CSX, …
Conditions: 67 degrees with 91% humidity The Thang: 8 pax posted in the balmy gloom of Strut for the monthly pt test assessment. When YHC said it was again time for the pt test, one pax mumbled “I returned for this!” All pax put forth great effort on a pleasant morning in the gloom. Run …
Another Edition of the Monthly PT Assessment with an Added Dose of MerkinsRead More »
13 Pax entered the Gloom without knowing it was YHC one year anniversary of my first post. Had to test the Pax and as always they proved up to the task. Great group of men. The Thang: Disclaimer Move to the Soccer fields in a light mosey Circle up for COP Imperial Walkers x 20IC …
10 PAX met in the gloom of #Strut this AM, including an FNG and a visitor from Area 51 (thanks for stopping by Madison!) as an awake and well-prepared Q arrived on the scene. One year ago yesterday, YCH got up at 4:30am (quite possibly the earliest of his life) and made his way to …
QIC: Pebbles Loose Screw 5 PAX waited in the gloom for a Q who had apparently hit the milk & cookies a little too hard the night before — for as 0530 rolled around, he was no where to be found. In proper course, the ever-prepared Loose Screw (who also has the same F3 Anniversary) rose …
31,556,926 seconds. 525,600 minutes. 8,760 hours. 365 days. 52 weeks. 12 months. 1 trip around the sun. What a difference a year can make. Just one year ago, the sad clown that we now know as Slim Jim locked his keys in his car to avoid the downPAINment YHC had been EHing him for. He …
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 »
Weather: 72 degrees, 100 % humidity and dark. 10 PAX venture into the gloom for a trip to the pitch for a lesson in the pain of rugby. Mosey along the darkened path for a rolling COP: 25 SSH (IC) 10 merkins (IC) 25 LBCs (IC) 30 arm circles – 15 forward 15 backwards (IC) 25 Smurfjacks (IC) 20 Windmills …
Weather: Warm and humid, but not too bad. Heavy bug presence. 4 PAX posted to the gloom of Strut for a workout which tested the term, “Peace though nuclear strength.” YHC took the role of War Baby for this group of Space Cowboys. It was announced that we’d be doing the Busted Paw with bricks….yes …
15 faithful entered the Strut gloom this AM and YHC could immediately tell the Strutbrigade were in full football mode. Several pax donned Gamecock shirts. StageCoach, of course, had on his Shmedium. (That thing is getting smaller, by the way. His mom needs to dry on lower heat). There was even slight chill in the …
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, …
10 PAX rolled into Strut this morning, with Brother Si just barely taking the win over AB on who can arrive closest to 5:30 without actually being late — a skill admired by many, but mastered by few. The THANG Jog to upper parking lot COP SSH 20 IC Squat 20 IC Merkin 15 IC …
Here’s who we honor: Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards …
Conditions: 74 degrees & 90% humidty The Thang 14 faithful pax ventured into the gloom of Strut for the monthly test of their physical fitness to gauge their improvements. YHC thought there were a couple of FNG’s only to remember Nikta & Uno are old timers, who hadn’t visited Seven Oaks Park in while, glad …
The time has again come upon us for the monthly PT testRead More »
Conditions: 11 pax swam into the muggy gloom this morning for an all over the park good time with cinder blocks led by YHC. There was very little mumble chatter this morning, not sure if it was the humid air making it hard to breathe or the pax trying to figure out how to take …
Swimming with Cinder Blocks and a Bear. Bad Idea?Read More »
8 PAX posted Saturday morning for a Fiji led full-body beatdown. Fiji may be the War Daddy but you certainly wouldn’t know it when you watch him work. This Q brings the pain and puts the pax to shame, yet encourages them to press on. Fiji — untouched. The THANG COP Arm Circles 15 IC …
It’s staying darker longer for the 266 PAX who posted across F3 Lake Murray and F3 Columbia for the Thursday boot, that means the grass is wetter, the stars are out longer, the moon hangs a little brighter and the whole F3 thing is a little crazier. That’s good, real good. The only ones out …
This is the first annual Stomp the Swamp 5K race to benefit the River Bluff High School Cross Country teams. River Bluff has been VERY generous in allowing F3 to use many of their facilities. Crypt, Graveyard, and Stride meet there during the week. Let’s say THANKS in a huge way! Since the announcement was …
17 Strut pax arrived in the gloom of Seven Oaks Park, many having to wait for the 5:15 a.m. train to pass and being thankful it was early, but all wondering what YHC had in store. Conditions 73 degrees with 94% humidity, just another day in the gloom at Strut The Thang Run to football …
The REAL FOOTBALL season is here & the field was a great place for a downpainment!Read More »
9 PAX emerged at #Strut this AM, including 2 FNGs, for some Pain-by-the-Pebbles with #AlotaTabata (make that hashtag stick). THE THANG Jog to facility for COP SSH 45 IC (In honor of YHC’s parents’ 45th Wedding Anniversary today) IW 10 IC Squat 10 IC Merkin 10 IC LBC 10 IC Jog to the football field …
13 PAX showed up at Strut today, with 2 taking an early 5K Swagger through the park. Some came expecting a party, but NO ONE was ready for the rules of aging… THE THANG Brick UP COP SSH 26 IC (with bricks) Squat 26 IC Imperial Walker 26 IC Dirty Dog 26 IC (13 each …
Weather: Darkish, heavy bug presence, stillness in the air, sticky 100% humidity, 0 UV rating, with a temperature reading of 72 degrees. 11 PAX posted in the glory of the gloom to celebrate the anniversary of the passing of a dear friend. August 3, 2013, marked the death of my own personal Sad Clown. It was a slow …
5 pax moseyed into a frozen tundra at Strut this morning, two of whom had already pulled a 9 mile a run and lost a perfectly good pair of gloves due to a lack of paper products in a certain porta-john. None-the-less, the fearless crew was prepared for what their leader had to offer… WELCOME …
30 men gathered this morning in the misty gloom of Irmo for their regularly scheduled beat down. When the QIC gathered the pax into a pre-workout BOM and prayed for the wisdom to know our limits and the will to push them, mumblechatter broke out that this might be a sign of foreboding. Alas, the …
When dawn broke over Finlay Park in downtown Columbia on Saturday, 107 men were already hard at work celebrating the First Anniversay of F3’s arrival in Columbia with a chilly, station to station beat down. #ShovelFlags from all four F3Columbia bootcamp sites (#AOs — Areas of Operation) were proudly staked beside the flag of F3 …
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 »
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 »
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 …
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 …
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 …
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 »
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 …
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 »
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 …
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 …
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 …
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 »
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 …
The #Strut enjoyed a comfortable morning (weather that is) where A1A delivered the pain and 24 Pax (including 2 FNGs) made a payment. From leapfrogs to Travoltas to my rock is to big to raise this roof, I need to get another one. Most have learned not to ask if LBC’s require the use …
Whoever said an FNG could not bring the pain? #Swagger met today to enjoy the return of the evaporated H20 compared to Saturday. We were blessed with the presence of one FNG who brought the pain by pushing everyone to a better time for the trial distance we are currently working with as we begin …
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 …
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 …
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 …
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 …
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 …
The long awaited Labor Day AmFibious 5K and Float dropped like a bomb on Cayce and West Columbia this Monday morning. Amazed bystanders witnessed the 73 (and still counting) assembled Pax, M’s and 2.0’s hoofing it through an otherwise quiet neighborhood and northward on Columbia’s Three Rivers Greenway laden with inflatables of countless varieties. The …
The Labor Day AmFibious 5K & Float is MONDAY! Many details have been discussed and highlighted in countless ways including prior pre-blasts so let me try to make this as brief as possible. Please download and read the Race Packet for details including the required waiver. Note that the Race Packet has been slightly modified …