The 2018 Palmetto 200, a signature #CSAUP event for F3LakeMurray, is scheduled for March 23-24 (Friday and Saturday), 2018. YHC is honored to serve as Q of this excellent event. As you likely know, the Palmetto200 is a “unique, overnight running adventure in which you and 11 friends cover 200(ish) scenic miles from the Columbia area to …
On March 28, 2015 a new kind of AO was formed in downtown Cola, somebody came up with it’s name-The Mission. The familiar F3 mission statement applied: To plant, grow and serve small workout groups for the invigoration of the male community leadership. What made The Mission a “new kind” of AO was the male …
“Triple Down Opportunity Sat” – Tomorrow – 30th. Your normal AO, The Mission 0830 and River Bluff 0930. You know the good u bring to the 1st, you’ll bring the same good to the 2nd, 3rd is fundraiser-Riverbluff HS Coach Thompson Colon Cancer, $10, FIA & F3 Attending, Link Info https://t.co/7MrV1P171r AYE!
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 …
On October 4th the world as a lot of people of know it changed drastically as the sky’s opened up and the flood waters rose. What came over the next days and weeks amazed me. The way that neighbors, communities, and strangers all came together to help each other out in a great time of …
How Do We Continue to Help the Flood Victims (Our Next Step)Read More »
“So let us not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up.” ~ Galatians 6:9 Since the #BRR last year, YHC has been “out of it”. Damn near taking the #bluepill in fact. YHC still signed up to do …
Weather- 48 degrees and nice The Thang- run either 4 mile loop or 20 min out and back 14 pax with 1 FNG showed up this morning for the Big Bang of Lexington’s newest running AO, Stampede. It was great to have representation from all regions in attendance, Columbia, Lake Murray, and Lexington. Circle up …
24 Pax endured the Christmas Eve Monsoon to see many achieve PR’s on the 5K time. The results are the link below. Conditions: 45° and humid. Showers. Lots of them. Tha thang: Start at the Irmo side of the Dam. Start at Napalm’s instruction. Carry your legs as fast as you can to the turn …
Dang 5K #ChristmasEveEdition See 24 #GetBetter and #Wetter TogetherRead More »
Conditions: 34 and clear The Thang: Head out on St. Andrews Rd at conversation pace. Napalm calls the first set of intervals: high knees, butt kicks, karaoke. Continue at conversation pace with a few ramp ups and random instructions mixed in. Pretty sure each of the Pax contributed to the Q. Total distance 4 miles …
Conditions: 42 and breezy The Thang: Three Pax descended upon RIPBB and decided that today would be a good day for some track work. 1 mile run to CrossRoads Middle School track. We did a combination of speed intervals starting at 100m and progressing up through 200m and 300m. Great work despite the fact that …
Four pax posted for a group out and back run. Conditions: Still dark and cool The Thang: Departed RIPBB with the intent to stay together as much as possible for a 20 minute out and back run. We were success in staying together and covering 4 miles in 40 minutes. COT and BOM Moleskin: Another …
13 pax posted with several returning after several weeks away. Distances ranged from 3.4 miles up to 6 miles for the morning run. Conditions: 54 degrees and dark The Thang: 12 guys departed the back for Dunkin Donuts for a 22 minute out and back run through Archers Court and Quail Valley. Some made it …
Six pax showed up for Speed day and no one stepped up to take the lead. YHC, returning from time away for the GoRuck, took the challenge for a little Pajanimal inspired intervals. Four miles was not a bad distance for the return to run. Conditions: Dark and slightly cool The Thang: Departed RIPBB with …
Conditions: 30 degrees and clear The Thang: 7 Pax defied the laws of L-Tryptophan and awoke from their turkey enduced slumber this morning ready to work off some well earned calories. The usual route was run through the hills of Archers Lane. All Pax made it to Columbiana Drive and turned around out of fear …
Conditions: 21 and partly cloudy The Thang: 22 minutes out and back. 6 Faithful posted for a frigid slow pace run. Many are participating in the Goruck event this weekend and are tapering. And 0.5 has tapered to the point of showing up 44 and a half minutes late. It sure was good to have …
Conditions: 42 Slight Mist The Thang: 22 minutes out and 22 minutes back. No better weather for some smooth sailing up and down St. Andrews Rd. It was said that Dufresne tried to play “Leap cars” with an Irmo Police cruiser. He made it back with all of his limbs and no scratches, so I …
8 Faithful posts this morning for what seemed like perfect running weather. And then the wind blew the mercury level down at least 10 degrees. As we all started, the Donuts were steaming hot and smelling good. We all returned to frozen donuts and ice cold coffee. The Thang: Run 22 minutes out and 22 …
5 PAX came out for a slow run down a flat St. Andrews. For three of us, it was trying to get the last bit of stretching out from long races on Saturday. Now that we have recovered we are ready for something new. Weather: 42 degrees, very little wind, dark The Thang: Run down …
13 running faithful made the voyage to Savannah, GA this past weekend on a mission to conquer new heights in the #CSAUP category. The full marathon was on the docket for 11 of these 13 and for 9 this would be their first attempt at the 26.2 mile beast. Most importantly, all 13 crossed the …
Rock ‘n’ Roll Savannah Marathon: Mission AccomplishedRead More »
Conditions: 43 degrees and a little chilly after the “heat wave” we had during the middle of the week. The Thang: With the cooler weather, the Go Ruck simulation tonight, Governors Cup and Savannah tomorrow, the turnout for the weekly Donut run was considerably lower than usual. 3 Pax were able to force themselves out …
Conditions: 53 degrees, near perfect conditions for running The Thang: Magoo, led 10 Pax for a 22 minute out and back, or was it 20 minutes out and back? Don’t ask Major Pain, he was turned around at 18:46…….Conversation pace was the theme as most were tapering for this weekends upcoming events. Creole didn’t learn …
6 men avoided the temptation to stay in their warm beds on the first freezing morning run of the fall to enjoy some 1st F and #getbetter at Swagger. Special guest of the day was Winston, Cowbell’s dog with his own #smokeboots and several time veteran of our early runs. He never looked tired or …
Conditions: 60ish, perfect for running The Thang: 20 minutes down St. Andrews road, 20 minutes back. Lots of talk on the way out, not as much on the way back. Good Work by JayD who keeps beating his PR every time he comes out. Keep up the good work. Pray for LooseScrew who delivered the …
Conditions: Cool enough for jammy pants The Thang: Stride (or ruck it if you are Napalm) down to CrossRoads Middle School track, circling back to Pajanimal and Napalm along the way. Meet up with a bear crawling, ruck wearing AlterBoy at the track. Proceed with lots of loops at high speeds, how many…..that I can’t …
Conditions: Clear and Cool The Thang: 2 Pax (Mungo and LooseScrew) venture out early for 13.1 mile test run for the Governor Cup Half Marathon. 9 Pax Swagger out and back for 44 minutes, while 1 Pax (Napalm) rucks it up solo style. Continue to Pray for Pajanimal and Stones. LooseScrew’s leg is acting …
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 …
With the training nearly complete, our final long run is this weekend before the race itself in two weeks time on Nov 8th. It’s time to put all the pieces together. If you’ve been keeping up with the training, this is just one more mile tacked on to last week. There is however, something to …
Governor’s Cup Half Marathon Training – 13.1 Mile Pre-Blast – 10/25Read More »
6 pax found their long sleeves from the bottom of their closets and came to Swagger for a typical Wednesday out and back. What they endured was 45 minutes of hills out and back at a pace that was a little faster than most realized. Maybe we are just getting better or we really love …
Fork Ave. and Mt. Walgreens #appreciatethedownhillRead More »
Spook, don’t play chicken with the cars, they will win (Newton’s Law of Gross Tonnage). Conditions: 48 degrees and clear The Thang: Apparently the Fart Sack had a hold on a good portion of F3 Lake Murray, but 6 faithful Pax broke the grip and ventured out to #get better! Swagger XL: Mungo and Dufresne …
Conditions: 54 degrees, brisk morning for a leg workout 14 PAX posted this morning at Speedtrap complaining of shoulder this, shoulder that, ruck this, ruck that. Therefore YHC decided time for some lower body focus to give the upper body aches some love. The Thang: Disclaimer Mosey to side of softball field and circle up …
Two faithful pax showed for the post mudrun recovery ….. speed work? Well, we did some light tempo work on the 4.6 mile out and back run. At about a mile left, both of us started to feel the aches and pains surface. Good thing we didn’t push too hard. Moleskin: We discussed the prioritization …
Double Digits are here to stay for the next couple of weeks. With the Mud Run looming this Saturday, #SwaggerXL gets an early day this week to go with its unnaturally early start times. Wed. Oct. 1st is the day to hit double digits on our training up to the half-marathon distance Our 10 mile …
2014 Governor’s Cup Training – 10 Mile Pre-blast (10/1)Read More »
After a distance and time PR for YHC, my brain and body are not functioning at 100%, so there is no clever BB title and the BB itself is a copy of last weeks with participant modifications made. Conditions: 63 with light misting rain The Thang: 15 Pax ventured out for some running fun SwaggerXL – Nine Pax …
Conditions: 58 degrees and misty The Thang: 22 minutes out and back. Mt. Walgreens route. Left onto St. Andrews. Left onto Lake Murray. Run like the wind. Moleskin: If you’ve never joined Swagger for the Mt. Walgreens route, it’s…fun. Yeah…we’ll go with “fun”. Oh, who am I kidding, it’s a killer. Going out makes you …
Swagger: Able To Leap Mt. Walgreens In A Single BoundRead More »
Conditions: 70 and cool (with a major rain storm in the future) The Thang: Correction to original Tweet, 17 Pax total for Swagger. SwaggerXL – Six Pax (PhoneBooth, A1A, LooseScrew, Enos, Mungo, and BrotherSi) denied the fart sack earlier than normal and met at DD at 4:50 to run an extended length (XL) donut run. …
Conditions: 68 and cool The Thang: YHC posted early to get in a little extra mileage and was met by a Droid, C3PO. We ran 1.97 miles out and back towards the post office for a little warmup and extra mileage. Swagger started at 5:30 and four more Pax joined us. Great to be back …
Conditions: 82 degrees, 80% humidity The Thang: 11 Pax showed up for Swagger XL at 5am, which consisted of a 35 minute out and back course which resulted in 7+ miles for most of the Pax. Mileage is being added each week in preparation for the Governor’s Cup Half Marathon on November 8th (or for some, just …
Conditions: 70 degrees and drizzling The Thang: Tempo work down St. Andrews Rd. going from mosey to race pace and back to mosey on Dufresne’s call. LooseScrew decided to do his own thing since he got there late and didn’t know which way we went. Someone had an idea of hanging a dry erase board …
Conditions:75 degrees, 89% humidity The Pre-Thang: 6 Pax (Magoo, BrotherSi, PotHole, Enos, MoonShine, Mungo) met up at Dunkin at 5am for the latest version of SwaggerXL (extra long) to get in extra mileage, some in preparation for the upcoming Governors Cup half marathon, some just for the fun of it. Elvis was knocking on YHC’s …
Conditions: Muggy with no oxygen The Thang: 20 minutes out and back for a total of 40 minute run (I can do math!). Great work by the Pax. Welcome to FNG Kris Serra, visiting from DC area on work with ShellBack and Spook (so you can guess what he does)
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 »
8 faithful posted for a holiday edition of speed day at Swagger. Having the day off from work didn’t deter the pax as we got in some work of our own down at the track. The Thang: Mosey to track behind Irmo Middle School (1 mile) 100 meter sprint 200 meter sprint 400 meter sprint …
11 pax posted to run. Conditions: 63 degrees The Thang: We ran, walked or jogged, up St Andrews Road and down Lake Murray Blvd towards the dam for 20 minutes and returned to where we started. You remember don’t you? COT and BOM Moleskin: Very naked. We did it. Welcome again to Missing De from …
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, …
Three faithful pax denied the tempting Monday morning fartsack and were greeted with the coolest and least humid temperatures we have seen in a while. With the scheduled Q unable to attend we made the executive decision to take on the parking lot and hills of nearby Kroger. Conditions: Perfect The Thang: Turn R on …
Conditions: 84 and muggy The Thang: after news broke on Twitter that the route today would be the relatively flat out and back on St. Andrews Rd, the crowd started pouring into RIPBB at 5:15. Many Pax that have not been to Swagger in a while graced us with their presence this morning. Twenty minutes …
The 42nd Annual Governor’s Cup Road Race is quickly approaching and its time to join in the fun and challenge yourselves to #getbetter as F3 Nation makes it second annual trip downtown for the half-marathon and 8k races. This event travels through downtown Columbia, through some scenic neighborhoods and the USC Campus for the final uphill …
Conditions:68 and just slightly humid 8 Pax gathered at RIPBB to discuss their weekend activities, what races they were signing up for, and who was going to be the Q today. After everyone assumed it would be Napalm, he took that as a challenge. Before we knew it we were wishing we were back in …
Conditions: 68 degrees and relatively cool The Thang: 22 minutes out and back through the hills of Archer Lane. Moleskin: YHC pulled up to see Napalm dressed in jeans and a collared shirt. My first thought was, “wow that’s gonna be uncomfortable to run in”. Napalm headed off for a morning with his 2.0 and …
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 …
Conditions: 74 degrees and 150% humidity The Thang: Head out of RIPBB down to Lake Murray Blvd headed toward the dam 20 minutes out and 20 minutes back. This is one of the most dreaded courses Swagger has to offer with the looooong hills. Great work by all the Pax, with many not having posted …
12 pax entered the gloom for the Friday Swagger Donut Run. Conditions: Humid The Thang: Depart the back of Dunkin Donuts to left on College Street. Right on Archers Lane to Columbiana for 4 miles or turn left or right for additional mileage. 22 minutes out and back. COT and BOM Moleskin: The pax continue to …
Was it the 5th alarm clock that actually woke him up or his M clocking him that got him out of the Fartsack? Regardless, it was good having Pebbles return to our midst for a midweek run. 8 pax journeyed into the gloom for a 4 mile run. Conditions: 53 degrees and 93% humidity The …
13 Pax posted in the gloom this morning for Speedwork Monday. This group continues to impress as they are stretching out the distances and cutting the times. Progress over time. Conditions: 56 degrees and 84% humidity with spitting rain The Thang: Good pace run from Blockbuster to Crossroads track 2-4 minutes of stretching 100 meter at …
Have you ever seen a team in a run or adventure event where one member has some limitations that require the other team to “carry the load” and you question why are they doing that event? We had the privledge this evening to see why those teams do what they do. Five pax including one …
Have you ever noticed how magnificent the sky is early in morning. Today was no exception as once again we witnessed another shooting star (or meteor, satellite or space trash). The sky was bright from the stars and along comes a streak of light. Great motivation to come out into the gloom every morning. 7 …
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 »
Today showed that through continuous work, you can improve. This is not to say that if you continue to do the same thing you will improve but if you work, you can improve. We had several runners set PR in what is typically a standard mid week 5+K run. Some focused on reducing their time while …
Dufrense brought the ladder with him this morning to Swagger for the Monday morning sprint/interval work. 10 pax posted in the cool fresh morning air for what would be a good work of the legs and lungs. The Thang: Departed Blockbuster for the run to Crossroads Middle School track. Upon arrival, spent 3 or so …
Swagger brought heavy humidity, light drizzle actually, for the Friday 22 minute out and 22 minute return run. More Pax are reaching longer distances on this run and showing improvement. 12 posted for the run and return. Conditions: 70 and 87% humidity The Thang: Started at Blockbuster video traveling north on St. Andrews Road. Turned west …
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 »
Swagger set a new record of 13 pax posting for the midweek run. The 13 make up a wide range of abilities that encourage everyone to participate. The out and back plan allows the pax to stay within eye-shot on most occasions which is a great encouragement to all. Conditions: 57 and 89% Humidity The …
The Swagger Sprint took place this morning with 10 pax including 1 FNG competing to test their abilities. This workout will reoccur in the future to see a progression of work put into the run. Conditions: 67° and 84% humidity The Thang: Departed Blockbuster with 9 pax headed to the track at Crossroads Middle School …
12 pax gathered this morning for a jaunt to the ice cream shop. At least that’s what the QIC said when we started. Little did everyone realize that they would pass not one but two ice cream shops but were not allowed to stop on the 22 minute out and 22 minute return journey. Conditions: …
This weekend is going to be special… An ever growing group will be headed down to the Mud Run this Saturday with an army of F3 Nation. But don’t let that derail your course for the Governors Cup. The absence of YHC is no excuse. The miles await you in the gloom as do many of …
Governor’s Cup Half Marathon Training – 11 Mile Pre-Blast – 10/12Read More »
Every day we join together to put our bodies to the test and every day we get better. Great encouragement this morning to all 9 pax that showed up to run another mile. We may not all be distance runners, but we are all showing improvement. The improvement may just be since the last time …
Conditions: 75° and 90 to 100% humidity (rain) 11 faithful posted at Swagger to show their mettle in some speed/interval work at the track. The radar was clear but when the words “let’s go” were uttered, the rain began. Fortunately the rain only lasted for our warm up jaunt to the track and then remained …
For a rare afternoon beatdown, 6 pax and a 2.0 gathered for a hybrid workout at Harbison State Forest to inaugurate a new trail based downPAINment. While the approximate distance had been shared, the pain stations interspersed along the rugged route were concocted without dissemination of either their placement or contents. All the pax knew was …