Fitness, Fellowship, Faith

Day: August 23, 2016

No Fear of the Dark

6 PAX looking to fight off summer doldrums crawled out of bed Monday morning to run down their fears of falling flat.  Luckily YHC was ready with a run route which would provide a worthy challenge.


After a brief warm-up – 15 SSH, 15 Toy Soldiers, 10 Flutter kicks – we set out to mosey for nearly 40 minutes and cover over 4 miles.  We ran down Eagle drive and nearly succumbed to a last minute request to ditch the run for a splash in a neighborhood pool.  The Pax carried on to Lower Armstrong where we were met with low visibility and constant onslaught of cars trying their best to thwart our efforts to stay calm in the dark.  We meandered back to the Storm with time to spare so at the urging of Whoopee we ran up the hill to the eye of the Storm.  Thanks Whoopee for the great last minute push!


Great to see the PAX hang in there for a tough run – great work –


As always the pleasure was mine –


Until next time




Pre-Blast: Harbison 50K

Do you like to run? Want to do a #CSAUP that’s not a ruck or mud run? Have you wanted to complete a trail ultramarathon? Here is your chance to race one of the southeast’s most popular early season 50K races! Time to put all that F3 work into action!

Since the trail running and 50K/Ultramarathon racing bug has bitten a large majority of F3 Columbia, YHC wanted to offer all Pax of F3 Nation a discount into one of my favorite races to direct. The Harbison 50K in the Harbsion State Forest right here within the city limits of Columbia, SC. Why not tackle a distance like this right in your back yard!

Race Date: January 7, 2017
Start time: 7:30 am
Distance: Just a tad shy of 32 miles
Course: 2 loops, so you can enjoy Spiderwoman twice!
Map: Click Here
Weather: The last couple years has been down right cold and wet… great for getting muddy!
Technical aspect: Mild to Moderate, moderate to hard if trail conditions deteriorate due to weather.
Toughest Section: Everyone says Spiderwoman but I love the Spiderwoman trails, Personally YHC thinks the toughest section is Midlands Mountain/Firebreak to the main parking lot section near the end of the loop due to the lack of terrain change.
Total Elevation Change: 4,186′
Cut off time: A loose 9 hours
Race swag: A race logo’d shirt and a sweet finisher’s award that you can wear proudly everywhere you go, bragging about your accomplishment.
Discount: 25% off registration fees
Discount Code: F3Nation

My contact info:

Registration/More info: Ultrasignup

If you decide to join the race, feel free to let me know your F3 name and I’ll be sure to have that custom printed on your race bib instead of your hospital name.

If you’re travelling to Columbia and don’t want to stay on top of a fellow Pax, I have discounted rooms available at the Harbison Hampton Inn which is 5 minutes from the race site. If you need to use this, shoot me an email at the address above!

See all there!


feeling lazy today?

9 men resisted the comforts of the fartsack and made it to Folsom this morning. no fngs, short disclaimer and we’re off.

warmup: monkey humpers (Allen Tates), cherry pickers, imperial walkers and ssh all x 20IC.


the thang

mosey to the lower parking lot.  Bobby Hurleys and Captain Thor both x 20. partner up for catch me if you can.  p1 does five burpees then sprints to catch p2, who is running backwards.  catch, flip.  p2 does 5 burpees, p1 runs backwards.  up the parking lot and back.  rinse and repeat except round two was p1 does 5 lbc and catches partner who is bear crawling.  catch, flip.

mosey back up to the tennis courts for lazy Dora. p1 x 10 merkins, p2 holds plank.  alternate up to 100.  p1 does 20 lbc, p2 holds six inches.  alternate to 200.  p1 does 25 squats, p2 holds a low squat.  alternate to 300.  lots of mumble chatter about a correct squat.

circle up for a 5 merkin ring of fire, 10 lbc ring of fire while the PAX hold six inches, 5 burpees OYO and ended with Moroccan nightclubs x 50IC. mosey back to the launching point.

COT prayer requests: each other, our nation. BOM: Allen Tate closed us out in prayer.

like always, I consider it an honor, pleasure and privilege to lead you men. until next time…

Allen Tate

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