YHC noticed the Thunder PAX have been branching out and diversifying the workouts lately. Not being the creative type, YHC decided to take the opposite approach and throw it back to a Thunder staple and YHC’s favorite 5:30 a.m. pastime: running through the streets of Shandon, doing burpees in intersections. The Thang Warm-up lap around …
20 men appeared in the Thunder gloom yesterday morning ready for work and ready to help F3 Columbia hit 150 pax posting on the same morning (we hit 160…boom). The men of Thunder did their part on both fronts and men got better. (Side note: YHC is usually a same day backblast kinda guy but …
Twenty Thunder pax arrived at the parking lot of Hand Middle School this morning for another installment of a Costanza Q. Intensity was high, we kept the pace going. Great work by all. YHC attempted to keep the rep count to 10 (with some exceptions) today to allow some recovery between sets, and help the …
Conditions: A very tolerable 72° with 76% humidity. The Backstory: This is going to be a bit unusual for a BackBlast, but YHC needs to share a secret with everyone. Nothing too crazy, like when Terry Griffith reveals she is really a woman to unconventional love interest Rick Morehouse at the end of the 1985 teen …
Rarely does an AO make a request of a visiting Q… but that doesn’t keep YHC from continuing to ask just because sometimes you get some funny answers. McLovin (Yes, he’s to blame), upon being asked that question, responded “180 Proof #DRP”. Looking for something new, this Q took that as a challenge. #TheThang below is the …
One of the joys of serving as AOQ includes setting up the Q schedule. At #Thunder (a land filled with one #LarryBird after another), scheduling the Q’s is a lot of fun with one #Snotwoggler after another. However, one of the responsibilities of AOQ is to step in when the schedule goes a little haywire. YHC …
Tank Top Thursday, a #Thunder tradition unlike any other, did not disappoint July 30th. Much gratitude to our own Paperboy for giving us a new spin on the typical American Flag tank: Tassles. Also props to McLovin for his mid workout nature call. 19 pax total for a tough mid summer beat down. Conditions: 80ish …
22 Pax showed up to welcome Traitor back from a long absence due to recent travels. This was not so much a beatdown as a test to see if the “simple” exercises could be made difficult by many, many, many repetitions. Special thanks to Windy for planting this seed. Conditions: 70’s, humid and sprinklers going …
11 faithful pax got an unexpected double dose Tuesday morning. After a week off from F3, a three day golf tournament with extracurriculars over the weekend, bad diet and Thunder’s trademark humidity, YHC only made it 30 minutes into the Q before spilling merlot. I’ll blame it on the difficulty of the workout and the …
20 PAX showed up for another rendition of Paperboy’s greatest hits and were left sweaty and sore, but #better. YHC put the word out on the twitter that tank tops were encouraged in an effort to up our #tanktopthursday numbers, and there would be consequences for those non-believers. With only half the group showing support, …
After being inspired by the Grateful Dead’s tour YHC thought it would be nice to take the Emily’s blocks out for a spin around the hood. In the end I’m not sure it was such a great idea. COP SSH 25 IC LBC 20 OYO Block Tour Mosey over to the park Grab a block …
19 gloomsayers fell into the clutches of the supreme leader, who continuously consulted his timepiece, willing time to move faster, the earth’s rotation to accelerate, the dawn to break, the seconds to doubletime, anything to bring the pain fest to a close…but alas, the dimension of time was beyond the dominion of the supreme leader, and …
19 #Ironpax opened the day with #Thunder. YHC has been thinkning a lot about Teamwork, Accountability, and Attention to Detail; and wanted to work some on all three. Teamwork: individuals with individual talents working together, helping each other, toward a common goal. Ours: to #Bebetter. Conditions: Famously Humid The Thang: Warm-up jog around the track and circle up in …
ISI with Attention to Detail, Accountability, and Cinder BlocksRead More »
When: July 25 at 8:15 Where: Woodshed Who: All of you What: What is the silent F you ask? Form. Think about it, many of us are out more than two days a week working out at whatever respective destination we call home. We are getting up early to participate in the 1st F to …
While YHC will not be at the BRR due to conflicts, that’s no reason to not help those that are going, and BRR training doesn’t just have to be on running days. Today’s Thunder leg-o-rama will hopefully makes those hills a little easier. In between leg work, the boys of Thunder did have time to …
The word has been getting out for a while now that we will have a Marathon Ruck here in Columbia, and this pre-blast is to let you know it is a reality. #TClaps to Promo for the route design. What: 3 loops of a 9.5 mile course in the downtown / Rosewood areas. Total distance …
Pax – the time has come to step up to the challenge! This is a great opportunity to push yourself for either a 5k+ or 10k+ beatdown. Regardless of your physical condition, I GUARANTEE you will feel this one the day(s) after. Lets Rock the Quarry with f3Nation. This event is being promoted nationally through …
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 …
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, …
It is time, once again, for the downtown pax to add by division. Our beloved Brickpile has reached critical mass yet again, and our history makes it clear that when that happens a new AO is needed. So, F3 Columbia is finally planting a flag in the Old Woodlands / Hamptons area, and YHC, with …
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: 51 degree. 85% Humidity. 11 PAX and 1FNG arrived at #Thunder to survive through the darkness. Field General, Subprime, is injured early and can’t continue but he endures the remaining 44 minutes doing 200 merkins, 200 C-LBC’s, 100 dips, 30 flutters, 30 Russian Twist, and 30 big boy sit-ups on one leg until everyone returned. A …
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 …
BackBlast respectfully submitted by Adrian on behalf of Snot Rocket 10 faithful gathered in the chilly gloom at #Thunder for Snot Rocket’s maiden Q. Those who had the guts to show up did not leave disappointed. A combination of: (1) fear of what Snot Rocket had in store and (2) the cold apparently rendered more …
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 »
14 faithful gathered at the #Thunder AO Tuesday morning for another installment of the Area Q’s ongoing attempt to increase core and upper body strength while also handling everyone’s cardio needs. By the time the workout ended with a 6 Minutes of Mary segment that did not allow the pax to ground their feet all …
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 »
19 pax gathered at #Thunder knowing full well that Dos Equis’ maiden Q was on the horizon. Everyone with the possible exception of Tipper, making his second post, knew what was in store. Adding to the ambiance was the first installment of #TankTopThursday and despite the short notice at least half of our pax participated. …
#Thunder, 'Stay Thirsty My Friends and Grab your Tank Top'Read More »
20 men with 1 FNG gathered in the gloom at #Thunder ready for Fannie’s first Q at Shandon’s AO. Several continue to heal from the Mud Run and are also feeling the burn from the F3Columbia Pull-Up Challenge yet everyone powered through this looping and relaying throw down. The concluding circuit of AMRAP sit-ups, squats, …
12 Ventured into Thunder this morning for a beatdown that was borrowed from Chaser’s workout from my first F3 experience back in June. I made some modifications, as some pointed out – they couldn’t see Chaser singing “Believe it or Not” – True, that was a Costanza add. The Thang: Warm up jog around the …
16 pax ventured into the gloom at #Thunder knowing full well that we were short on QIC volunteers for the day. In a pinch we borrowed the 300 Workout from Swamp Fox. Not to worry Chaser, YHC promises your workout was well received and will be returned in even better condition than it was …
19 pax entered the gloom of #Thunder to receive their second helping of GreaseTrap’s workout offerings. They were not disappointed as GT took them on a pain-spree that covered a good bit of ground. T-Claps to GreaseTrap for holding down the fort in YHC’s absence. Conditions: 63 with 94% humidity The Thang: Warm-Up Lap COP …
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 …
“Where is my brother?” The question was posed by Chaser about three minutes prior to the start of Tuesday’s Thunder workout. Suddenly a figure wearing a dark hoodie appeared from the gloom. Removing his hood F3Columbia’s sensei uttered the two most familiar words to all pax, “let’s go.” And with that, Splinter’s birthday bash was underway. This …
#Thunder hosts 21 for a Splinter birthday extravaganzaRead More »
In the third grade, Sheets and Termite were cast in a show-stopping performance as two crows in Hammond’s yearly take on the Wizard of Oz. Why? The role required a pesky and irritating behavior that was masterful. That same behavior was on hand for 47 pax at the #Brickpile for the Saturday Columbia convergence. Conditions: 59 …
15 pax entered the grounds of #Thunder without the slightest concern for the heavy rain that poured just 8 hours earlier. They were greeted by a friendly and familiar face but Sled made sure those smiles quickly turned into scowls (after the Sled Straddle Hops). A quick COP kicked off the morning followed by a …
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 »
It was a pleasant surprise to see 24 men gather in the gloom Tuesday morning for another #Thunder beatdown. A guest appearance from #Mission helped to ensure the chatter would keep the pax moving. A false start in the parking lot and no warm-up lap let the pax know Adrian intended to make a full …
OK, so maybe it was the worst kept secret in town but YHC took a break from #Thunder for the first time in four weeks to make a surprise appearance as QIC at #SwampFox. The sentimental nostalgia faded as quickly as the 20 pax faded into quite possibly the darkest spot in town – the …
16 men emerged in the cool gloom Thursday for a standard #Thunder workout only to rub their eyes and wonder if they’d taken a wrong turn in their gloomy stupor and driven to SwampFox as Chaser emerged and planted the SwampFox flag and said those two dreaded words…”Let’s Go.” Conditions: 60 degrees with 89% humidity. …
A lucky 13 gathered this morning at #Thunder ready to close out week 3 at our newest AO. Many were still scratching their heads at the lingering soreness from Costanza’s #FieldDay workout Tuesday which held us on the field for a full 45-minutes. From the get-go it was apparent today’s workout would bring a change …
16 men kicked off week 3 at #Thunder with a strong maiden Q courtesy of Costanza. Any lingering soreness from Monday’s bootcamp and/or #Amble was quickly forgotten as a whole new hurt was unleashed. An extended COP followed by seemingly endless #StringsOfFire proved that the pax don’t have to leave the field to accept a tough beatdown. …
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 …
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 …
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 …
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 …
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 …
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 …