Columbia Home Page
Below you will find helpful links to the workout locations, calendar and stats on what F3 is doing here in Columbia!
We also have links to our backblasts, which are summaries of our workouts. Read one to see what we're all about!
Back to the Future at Woodshed
AO: woodshed Q: Teddy PAX: heehaw, Kenny G, Pipeline, Pondo, @ShadeTree FNGs: None COUNT: 6 Cool morning for 6 pax who gathered in the light of the pink moon to #get better. Kotters to @ShadeTree, posting for the first time in a while- good to have you back! WARMUP: 20 sidestraddle hops, 20 imperial walkers, …
All The Hills
AO: rogue Q: Bemis PAX: Friar Tuck, Bemis, SweetTart, Flipper, Cauliflower, Easy Street, Shocker, @noonan FNGs: None COUNT: 8 WARMUP: waiting on our missing HCs THE THANG: Hills, some repeated :alert: ANNOUNCEMENTS :alert: : see announcements COT: reach out to brothers you haven’t seen – connect just because. Prayers for family members and coworkers
Return of the Winkie
AO: score Q: Lumen PAX: Charley (f3Pele), Crawlspace, Sled, Nails FNGs: None COUNT: 5 WARMUP: SSHs, Imp Walkers and assorted stretches + a round of Thru the Tunnel THE THANG: 2 rounds of Traveling SSHs, 10 Army style hand release Merkins, Brick work with rows, curls, tris, ohps, wall sit, calf raises, iron crosses, bollard …
Bucket o’Pain in the Field!
AO: sawmill Q: Full Metal Jacket PAX: Rudder (WeaselShaker), Shuttlecock, Lemmy, Full Metal Jacket, Bush, Gepetto, Cheesesteak FNGs: None COUNT: 7 WARMUP: Yep! -Stretches/LBACs/IWs/Hillbillies/9-Count Squats/Mtn Climbers THE THANG: Mosey from parking lot to athletic fields with bucket full of 10 :tennis: with exercises/reps written on each :tennis:. -Each pax throws at least 1 :tennis: into …
Good times, great oldies
AO: hammer Q: BooBoo PAX: BooBoo, Bindi, Ratatouille FNGs: None COUNT: 3 WARMUP:stretch THE THANG:APFT :alert: ANNOUNCEMENTS :alert: : Cayce runvergence COT:
Cool Hand Monday
AO: stumble Q: BabyRuth(AOQ TheWall) PAX: capgun, HolyPoker, TomTom (3rd F), BabyRuth(AOQ TheWall) FNGs: None COUNT: 4 WARMUP: Gloves were worn THE THANG:https://www.strava.com/routes/2864665431179946486 :alert: ANNOUNCEMENTS :alert: : COT: Prayers for the end of all war and conflict
No hope hill
AO: valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP:walk and talk 2:00; 10 Count squat, merkins, SSH THE THANG: No hope hill: Interval walk-run pain station at stop signs 10 count (merkins, squats) for 35 minutes :alert: ANNOUNCEMENTS :alert: : COT: prayers for Linda, Sally, DJ travel
R@W
AO: raw Q: Gepetto PAX: Rudder (WeaselShaker), Cheesesteak FNGs: None COUNT: 3 WARMUP: 1.5 miles because R@W starts at 5 THE THANG: Back for PAX who start R@W at 5:15 for the dumbell loop. Rudder surprised us on the upper loop that we had to do a double upper loop to get 4.5 miles. Cheese …
Raw West, the most raw.
AO: raw Q: Lemmy PAX: The Beast FNGs: None COUNT: 2 WARMUP: Ran together for about 3 miles. THE THANG: One kept going for another 3 miles; the other ran around and around the track. :alert: ANNOUNCEMENTS :alert: : Taking credit for R@W West post. Whenever two or more gather… COT: Safe travels to Iowa …
10 year anniversary?
AO: score Q: Prenup PAX: Lumen, SweetTart, Spool FNGs: None COUNT: 4 WARMUP: Mostly discussion that had Spool not showed we’d already be having coffee. Sweet tart showed in the middle to inform us this was Score’s 10 year anniversary. THE THANG: Debate about whether or not this really was 10 year anniversary. Also wondered …
Scattered Herd of Bulls
AO: the_bull Q: Prodigal PAX: Bidet, Jar Jar, Prodigal, Snowflake, TapeWorm FNGs: None COUNT: 5 WARMUP: For Snowflake and TW THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage stairwells. …
🍳
AO: scramble Q: Tarek PAX: Collar, Kitty, Strom FNGs: None COUNT: 4 WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Hay is in the BARNwell
AO: 0500_club Q: BunkBed PAX: SweetTart, CESS, Quaker, Fallout, Cauliflower FNGs: None COUNT: 6 CONDITIONS: Absolutely beautiful weather this morning to support the PAX in the stupidity they engaged in. Fallout started the day by getting PT exercises done in the parking lot, SweetTart parked where he thought score was, but that was actually brickpile’s …
WTF — Work the Fork Route
AO: amble Q: DriveBy PAX: Nails, Oscar, Trademark, DriveBy FNGs: None COUNT: 4 WARMUP: Park the cars; get out of the cars, go over the route. THE THANG: Run the route, but have Nails make you go in the right direction. :alert: ANNOUNCEMENTS :alert: : Wednesday 5:15 Parkland Plaza Runvergence COT: Prayers for W.A. Perry …
Winston created a route AND showed up for Q
AO: ramble Q: Winston PAX: 8 Mile, Bundy, Churchkey, Friar Tuck, Garnish, Love Child, QuickBooks, Stache, Turtle, Winston FNGs: None COUNT: 10 WARMUP: Trash talking LoveChild’s gloves THE THANG: Downtown & Segra Park loop :alert: ANNOUNCEMENTS :alert: : Name-O-Rama goes before announcements! COT:
Grand Re-Opening of The Rock’s Rockbridge Bridge
AO: the-rock Q: Silent Bob PAX: BooBoo, Hawg, McNugget, Leprechaun, Easy Street, Silent Bob FNGs: None COUNT: 6 THE THANG: Big boy sit-ups at the top of the hill, merkins at the bottom of hill. Start at 25 reps and decrease by 1 with each lap of the hill. 3 for The Rock, 3 for …
Mission Bells
AO: the_mission Q: BunkBed PAX: Spot, The Beast, Heisenberg, Bookworm, Sherwin FNGs: None COUNT: 6 WARMUP: YHC rolls in early for a wonderful bootcamp with the PAX of The Mission. T-Claps to Spot and The Beast for joining in on the fun! It was good to see the Mission crew out and about. Fun times …
Block Party @ FALLOUT’s
AO: dawnstrike Q: Hawg PAX: Quaker, Silent Bob, Lobstah, Oscar, Misfire, Snowflake FNGs: None COUNT: 7 WARMUP: SSH IC TTT IC LBAC 15 OYO Forward & Reverse BAC 15 OYO Forward & Reverse 20 merkins OYO THE THANG: Mosey to get blocks Circle up on grassy knoll in front near Millwood stop 1 20 leg …
Sergeant was AWOL so….DC
AO: battle Q: CESS PAX: Spot, Fountainhead, Billy Bob, CESS, Mimosa FNGs: None COUNT: 5 WARMUP: SSH IC x 10 Merkins IC x 10 Mosey to the Battle Loop Grab 4 blocks THE THANG: Cess: One Pax runs the battle loop (this is the timer) One Pax does curls One Pax does squats One Pax …
Bucket o’Pain and Many Miles! Gepetto is Back!
AO: sawmill Q: Full Metal Jacket PAX: Gepetto, Snowden (Weasel Supporter), Bush, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 5 WARMUP:Stretches THE THANG: 3 Pax ran 8 miles due to Gepetto being back in the game! 2 Pax did Bucket o’Pain -Pick a :tennis: and do what it says on the ball; complaining expected …
FRAN or FOE
AO: sandlot Q: Bayou PAX: The Beast, Running Rebel, Bayou, Trent Robinson, Jordan Portee, Demonte Jacobs Pretty Ricky FNGs: 1 Demonte Jacobs Pretty Ricky COUNT: 6 WARMUP: SSH x 20 IW’s x 20 TTT x 20 LBAC x 20 THE THANG: 21-15-9-6-3 Merkins Squats Reverse Lunges Core Cardio (1-2-3-4-5) – Rounds Up the Steps :alert: …
Fast Times at Harry Bison High
AO: the-wall Q: Sleasley PAX: Cauliflower, Friar Tuck, Bootleg, BabyRuth(AOQ TheWall), capgun, Iceman FNGs: None COUNT: 7 WARMUP: let’s hit the trails! THE THANG: bluebird day, fast times, & perfect misdirection ANNOUNCEMENTS: In the spirit of the day…sign up for a trail race :skull: COT: all the good things! strava.app.link/jy7kyDT4WIb
Corndog’s Sword
AO: stumble Q: Corndog PAX: Chewy, TomTom (3rd F), HolyPoker, Prodigal, Odyssey, Ash (COMZ), Quartermaster, TapeWorm, Teddy, Silver Bullet, Kemba, BabyRuth(AOQ TheWall), LA Gear, Lunch Lady (Beets), Pondo, Skirt, Dunk Hunt FNGs: None COUNT: 18 WARMUP: Route link wouldn’t load for Prodigal. TomTom assured him he wouldn’t let him get lost. THE THANG: Assault Sword …
Scramble Friday
AO: scramble Q: Ratatouille PAX: Strom, Bindi, BooBoo, Collar, Kitty, Pinkman, Ratatouille, Sergeant Slaughter, Tarek, McNugget, Gaston FNGs: None COUNT: 11 Head North on Trenholm, L on Reamer, R on satchelford, L on Oakhill, L on Ravenwood, L on Fernwood, L on Sylvan, R on Nelson, R on Trenholm, COT
Titanic Tour
AO: amble Q: Quaker PAX: Fallout, Oscar, Nails, Woody, Trademark, Bucket Truck, Seahorse, Froman, Pelé, Quick Dry FNGs: None COUNT: 11 WARMUP: Explain the route and discuss what it looks like. YHC though it looked most like a submersible. THE THANG: We ran the route or a route and everyone made it back in one …
boys doing man things
AO: ramble Q: Love Child PAX: Garnish, 8 Mile, Windy, Churchkey, Stache, Bundy, Butters, Turtle, Ziffel, Hawg, Easy Street, Huffy (CBHM Masters Champ), QuickBooks, CESS, Winston, SweetTart, Friar Tuck, Bootleg, Cauliflower, DriveBy FNGs: None COUNT: 21 WARMUP: love child butchering the route description THE THANG: Check out this route on Strava: strava.app.link/1uWQWkxRVIb — LC Friday …
Miles and Merkins
AO: kudzu Q: Valdez PAX: Full Metal Jacket, Gepetto, Lemmy, The Beast FNGs: None COUNT: 5 Mosey around the Hood while shinning in the spot light! WARMUP: Why? THE THANG: Run hills or flat. Merkins ANNOUNCEMENTS: prayers for Goulash (F3 Wichita) and 2.0 recently diagnosed with Type 1 Diabetes COT: Prayers for all
Wing lifts
AO: ramble_lunch Q: Bootleg PAX: Winston, Jar Jar, Bundy, Friar Tuck, Cauliflower, 8 Mile, Churchkey, BabyRuth(AOQ TheWall), Bootleg, Keystone, SweetTart, Froman, Footstool FNGs: None COUNT: 13 WARMUP: eat fried zucchini chips THE THANG: eat chicken wings ANNOUNCEMENTS: Froman generously bought a round; Cauliflower milked it; Churchkey asks if it’s okay to wear sunglasses in a …
Blockheads at Woodshed
AO: woodshed Q: Teddy PAX: Kenny G, Side Salad, Silent Bob, Silver Bullet, HeeHaw, Glow FNGs: None COUNT: 7 Beautiful morning at Woodshed – Kotters to Heehaw & Kenny G, and great job Glow – fng Tues, back today for his second post and crushed it. WARMUP: 20 SSH, 20 Imperial Walkers, Little Baby Arm …
St. Genocus’ Day 4 miler
AO: rogue Q: Friar Tuck PAX: clickbait, Swingline, Bemis, LA Gear, Easy Street, Cauliflower, Quaker FNGs: None COUNT: 8 WARMUP: It was St. Genocus’s Day in the year of Our Lord 2024; a warm, but not too balmy, Thursday morning, light breeze, clear skies. Perfect conditions for a shirtless run without the need for Babyruth-style …
Apollo 13, yeah, that’s the ticket!
AO: sawmill Q: Snowden (Weasel Supporter) PAX: Bush, Lemmy, Rudder (WeaselShaker), Full Metal Jacket, Gepetto, Betty Crocker, Snowden (Weasel Supporter) FNGs: None COUNT: 7 WARMUP: SSH, TTT, Don Quick Oats, IW, Hillbilly, LBAC, 8 count body builders THE THANG: indigenous run with football. leader runs and tosses football backward overhead to next gentleman. next gentleman …
Mosey around the hood while shining in the spotlight
AO: hammer Q: Zima PAX: Bindi, Zima, Ratatouille, McNugget, Felix FNGs: None COUNT: 5 Warm up: SSH IC, leg stretching hold for 15 secs, through the tunnel IC, little baby arm circles forward and then reverse and raise the roof IC, then mosey to end of parking and back. The thang: Mosey to tennis court …
Mosey around the hood while shining in the spotlightRead More »
Tres Amigos
AO: sandlot Q: Ruby , Fenway, Two Gloves PAX: Fenway, Ruby, Two Gloves FNGs: None COUNT: 3 WARMUP: Dealers choice variety THE THANG: We carried stuff and did things – Carried out RDX bags around the soccer fields, stopping at each corner for various exercises, always incorporating a core exercise at each corner. ANNOUNCEMENTS: Sandlot …
Today on Thursdays with Phlegm (Murder Bunny Edition)
AO: thunder Q: Phlegm PAX: Bucket Truck, DriveBy, Adrian, Oscar, Spot, Bezos, Snowflake, Insanity, Fallout, SweetTart FNGs: None COUNT: 11 WARMUP: stretches, windmills, Imperial Walkers, Through the Tunnel, take a lap around the field THE THANG: Murder Bunny with coupon across field but every 20 paces, drop coupon and do 10 Burpees, 10 Merkins. Once …
Today on Thursdays with Phlegm (Murder Bunny Edition)Read More »
Learn more about our updated Terms of Service
[email protected] We’re updating our Terms of Service on May 22, 2024, so we wanted to let you know ahead of time. These changes won’t affect the way you use our services, but they should help make it easier for you to understand what to expect from Google — and what we expect from you — …
Bible ruck
AO: valhalla Q: Fenway PAX: Baconator, Fenway, Two Gloves, Backstop, Flo FNGs: None COUNT: 5 WARMUP: plank walkout, high knees, squat jump, windmill, Michael Phelps, Squat to hip opener, hill Billies, side straddle hop, through the tunnel, baby arm circle front and reverse, seal clap, arm raise, Imperial Walkers. THE THANG: big boys, incline/decline merkins, …
Scrambled on Belmont
AO: scramble Q: McNugget PAX: Kitty, Collar, Tarek, BooBoo, McNugget FNGs: None COUNT: 5 The Q rolled up at 5:29. Announced the route, gave the disclaimer and we rolled. The Thang: 4.25 ish miles around Forest Acres. strava.app.link/icjscNjQSIb COT BOM Announcements: 4/24 0500 Runvergence at Stampede starting at Cayce Dept of Public Safety (note the …
KG loop Mosey
AO: the_castle Q: Lamb Chop PAX: Fergie, Lamb Chop, Turnpike, grilz, Bayou, Turncoat, TOY, Wham, Wannabe FNGs: None COUNT: 9 WARMUP: stretching and jump rope select THE THANG: KG loop mosey with 10 jump rope clicks – 10 merkins and 10 an of choice at each street on right with 10 burpees at each speed …
Bladerunner 4/17
AO: bladerunner Q: Snowden (Weasel Supporter) PAX: The Beast, Valdez, Rudder (WeaselShaker), Full Metal Jacket, Lemmy, Snowden (Weasel Supporter) FNGs: None COUNT: 6 THE THANG: Everyone Ran ANNOUNCEMENTS: See announcements channel. COT: Prayers for Valdez wife Julie getting a procedure. Prayers for Gepetto’s hip.
Out to the Ballgame
AO: 0500_club Q: Fallout PAX: Quaker, Lobstah, SweetTart, Fallout FNGs: None COUNT: 4 WARMUP: Discuss the out and back to Fireflies stadium THE THANG: Quaker and Lobstah made it the whole way, with a stop off at a campsite. At some point Sweet Tart peeled off for Ramble. YHC ran all I could, 2 miles. …
Converse Loop (Clemson / Parkman / Belmont Hills)
AO: ramble Q: QuickBooks PAX: 8 Mile, BabyRuth(AOQ TheWall), Bundy, DriveBy, Easy Street, Friar Tuck, Garnish, Hawg, Huffy (CBHM Masters Champ), Love Child, QuickBooks, Stache, SweetTart, Tube Socks, Turtle, Windy FNGs: None COUNT: 16 WARMUP: 1 mile THE THANG: 3x 1 mile repeats w/ 4:00 jog btwn each ANNOUNCEMENTS: book club next week – don’t …
Converse Loop (Clemson / Parkman / Belmont Hills)Read More »
New Pavê
AO: the-bunker Q: Jar Jar PAX: Bidet, Snuggles, Mushu FNGs: None COUNT: 4 WARMUP: disclaimer and usuals THE THANG: dealer’s choice. Mushu brought some multi-move heat. World’s longest crab walk was a chef’s kiss. ANNOUNCEMENTS: converge for officer Drew Barr memorial next week. Blueberry challenge coming soon. Prayer requests for loverboy, blaster, and Logan COT: …
Survey based run on whether Winston would even show up
AO: rogue Q: Winston PAX: Bemis, Cauliflower, Friar Tuck, noonan, Shocker, SweetTart, Quaker, Swingline, Winston, @F3 Manny FNGs: None COUNT: 10 WARMUP: Winston showed up! THE THANG: 10 flat behind the VA. ANNOUNCEMENTS: upcoming Speed for Need 5K. COT: trust Q will show up but show some grace (or not) when Easy Street doesn’t show. …
Survey based run on whether Winston would even show upRead More »
Simple Things
AO: score Q: OBC PAX: Crawlspace, Nails, Ripcord, Charley (f3Pele), Lumen, Sled, Spool FNGs: None COUNT: 8 WARMUP: As usual! THE THANG: Neighborhood tour with some simple things and each intersection. Visited the Animal Hospital, Club Carlyle, a few other intersections and to the Sandbox for some brick work. New exercise, gas pumpers with brick …
Sack o’ pain
AO: sawmill Q: Rudder (WeaselShaker) , Bush, Gepetto, Full Metal Jacket, Valdez PAX: Rudder (WeaselShaker) FNGs: None COUNT: 5 WARMUP: classic exercises. Side, straddlehops, Imperial, Walkers, squats, through the tunnel, windmill, stuff on your six, and, of course… Finkle swings! THE THANG: Each pax drew 4 exercise cards from the sack of pain. They got …
18 reps for the 18th cake day
AO: hammer Q: Duckie PAX: Bindi, Ratatouille, Darlene, Felix, Collar FNGs: None COUNT: 6 WARMUP: SSH IC, some stretching, through the tunnel, merkins THE THANG: grab blocks, head to the field. 4 corner action. Curls,squats, overhead press, kettlebell swings. 18 reps each corner to celebrate my daughter’s 18th bday. Lap around the field. Rinse and …
Sandlot and Sandbags
AO: sandlot Q: Runt PAX: Baby Seal, Bayou, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 7 WARMUP: Side straddle hops, through the tunnel, hillbillies, little baby arm circles. THANG 1 10 skull crushers w/sandbag and 1 diamond merkin 9 skull crushers and 2 diamond merkins Rinse and repeat until 1 skull crusher and …
Block Circuits
AO: swampfox Q: Nelly PAX: Sheets, Kilt, Kitty, Krusty, Strom, Leprechaun, Fountainhead FNGs: None COUNT: 8 WARMUP: SSH, IW THE THANG: “Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights.” – Ronnie Coleman – Leprechaun Grab blocks and Mosey to school Circuits: 20 reps of each exercise, lap around parking …
A Taxing Workout
AO: woodshed Q: Teddy PAX: Silent Bob, Silver Bullet, Side Salad, Glow FNGs: 1 Glow COUNT: 5 WARMUP: 20 SSH, 20 Imperial Walkers, Little Baby Arm Circles (10 forward, 10 back, 10 overhead clap & 10 raise the roof) & 20 Windmills, all in cadence. 20 squats OYO THE THANG: Moved out to the Queens …
Tax Day at Stumble
AO: stumble Q: SweetTart PAX: LA Gear, TomTom (3rd F), Pipeline, capgun FNGs: None COUNT: 5 WARMUP: stand around talk about being sore from Ville to Ville THE THANG: strava.app.link/KJUvV8yvNIb — Tax day Stumble Down MOM, continue on Devine, left on Beltline, Right Blossom, veer left on bloomwood, right left zig onto coleman, left on …