Asheville Beer Race- 7/12/2014


Not sure I have to say any more than the title already conveys, but just in case, here goes:

What: 4 mile night race in Asheville finishing at the Highland Brewing Company.

When: 07/12/2014, 8pm start

Why: Amazing beer at the finish. Great chance for 1st and 2nd F experience with Pax from around the Nation. Oh, and you get a GLOW IN THE DARK PINT GLASS at the finish to enjoy that fantastic Highland beer in. The race and post race festivities are family friendly events. There will be food, music and of course beer in the large meadow next to the brewery. Proceeds go towards development of the greenway system in the Asheville area. The race will be capped at 800 runners. I have little doubt this will sell out.

This is a great chance to get out of our respective regions for a refreshing break from oppresive summer heat and to escape to the mountains of North Carolina. This is also a fantastic opportunity to bring M’s and 2.0’s for a weekend getaway.

How to register:


UPDATE: It’s been decided that running this race alone is not enough, and with the Blue Ridge Relay looming, I’m going to throw down a larger challenge to all pax interested. Starting at 10am on 07/12, we will run the two Mountain Goat Hard legs of the BRR- 31 and 33. This will allow for anyone interested to get a condensed simulation of running three legs (combined with the Highland race) at elevation. The beer at Highland is world class, but I doubt it will taste any better than following this adventure. Plan on having the M’s and 2.0’s meet us at the brewery and make a weekend getaway for the family out of it.

The mountains are calling…

— Slim

Gears #CSAUP Events 2014

Ride to Charleston Friday, April 4

In light of the shovel flag being placed in F3Charleston, YHC has devised a ridiculous and utterly #CSAUP event. Open to all, but limited to 15 riders, we will set off at a leisurely pace to cover the hundred or so miles from COLA to Charleston (well, really Mt. Pleasant). #notsplittinghairs. Exact route to be determined, likely the day before.

AND Optional Double Down Opportunity :: Cooper River Bridge Run on Saturday, April 5th. You must register ASAP for the 10K run at

Saturday, Mat 10th THE GOOD RIDE

Although this isn’t an exclusive event for F3Gears, we support and encourage this cause. Details at

Saturday, June 14th BLACK AND BLUE RELAY

Brought to you by our friends at Blue Ridge Relay, the cycling relay event is a double century featuring teams of 1 to 8 riders. F3Gears will bring teams based on number of participants. Other details at

Saturday, June 28th BLOOD, SWEAT & GEARS

This annual Mega-event tours the roads of Watauga County on either a 100 mile or 50 mile loop. Registration opens Saturday, February 1 at 8 am. You must register that day or the event will close out. More than you ever wanted to know located at

More events to be rolled out in the late summer and early fall. Start riding, training now and getting ready. Questions to

Sound off below with HC’s.

This was inevitable. F3 goes Ultra.


It was only a matter of time. You’ve played in the mud and jumped over bales of burning hay. You’ve run a half or full marathon. You’ve had a 10-12 hour taste of boot camp. But still you want to push further. How far can we truly go? The answer is out there- come find out with fellow F3 brothers at the Biltmore 50K/50mi trail race on September 20th. It’s the logical next step in CSAUP, a true test of mind and spirit long after your body has failed you. 31 or 50 miles in the mountains of North Carolina, racing man and, to raise the stakes, horses. If this isn’t CSAUP, I don’t know what is.

The event will take place on September 20th, 2014 in Asheville, NC. Entry is $125, although we will work with the race directors for a discount- I will need a hard count of committed entrants before they will consider offering a discount. The entry fee includes entrance on 9/19 and 9/20 to the Biltmore Estate grounds for you and one crew member as well as a dinner the night before the race. This is a well-organized Ultra with water and food stations throughout the challenging course.

What’s that you say? You’re running the BRR in early September? Awesome, you will be ready to run the 50k. Many of you will cover at least 20 miles during the relay. Training can certainly overlap for these two events. In fact, a few trips up into elevation to train for one will only benefit the other.

I will be leaning on the expert advice of veteran Ultra runners in our Pax. I have run an unofficial 50k on one of the hardest trails in western NC, but this will be my first sanctioned Ultra race. I have training programs that honestly can take anyone who can run a half marathon to a 50 mile race in 24 weeks. F3 workouts are highly conducive to building core muscle groups valued in higher mileage races, as I’m sure OBT, Dolphin, and Haggis can attest.

The race website is not yet up and live, but I will update as soon as registration opens.

Sound off below if you are ready to go next level CSAUP this year. Aye!


F3 Men to Haiti

What: Missions Trip to Haiti

When: September 6-13

Cost: $1350 (includes airfare, food, accommodations…everything but souvenirs)

Who: The first 25 men to HC


Several F3 men will be taking a missions trip to Haiti. What started as a Highlands trip has expanded to The Ridge (Harrisburg) and Isotope (Cornelius). The men that have HCed are below.

  • Frodo (Highlands)
  • Skipper (Highlands/Tradition)
  • Col. Mustard (Highlands)
  • The Beave (Highlands)
  • Gamma (The Ridge)
  • Starsky (The Ridge)
  • Moses (Isotope)
  • Wolfgang (Isotope)
  • Law Dawg (Highlands)
  • BOS (Highlands)

At our Christmas party, we raised money for a program called the Men’s Bakery that provides Haitian men an opportunity to work, learn how to run a business, engage in a bible study. The program also teaches them how to drive, how to read and write, how to speak english and it provides each man 1 meal a day. Once their training is done, they can work in the bakery so they can provide for their families.

On this trip, we may be building bathrooms for the bakery’s cafe, schools, maternity hospitals. We will also probably spend time in various orphanages, visiting remote villages and “tent villages”. At these locations, our time will be spent helping the families that live there by pumping water from their wells, playing soccer (or other sports) with the kids, or any other jobs that are needed on that day.

Heartline Foundation (a part of Heartline Ministries will be leading the trip. Our guide will be the Executive Director of the Heartline Foundation, who lives in the Greensboro area. We will be staying in the Heartline Ministries guest house (

This is a CMAUI opportunity – Completely Meaningful and Utterly Important.

Who’s willing to join us? There will never be a convenient time to do something like this, you just have to decide it’s something you’re going to do. (

There are three ways you can get involved.

  1. HC – Come join us. It is going to be a great with your F3 brothers making a difference in the lives of the people of Haiti.
  2. Donate – You can sponsor the trip in a tax-deductible donation. Your donation will go directly to the F3 trip. To make a donation, make your check out to “Heartline Foundation” with “F3 – Sept. 6” in the memo. Then, mail it to Marc Donelson 9565 Numenore Drive, Charlotte, NC 28269. Also, email Marc/Frodo at to let him know there is a check on the way.
  3. Pray – There are going to be some life changing experiences going on while we are there…for us and for the Haitians we spend time with. Can you commit to praying for safety, health, and impact of the men going on this trip?

For more information and updates, revisit this page or contact Frodo ( or Skipper (

Pre-Blast: THE PALMETTO 200 (Updated 1/21/14)

UPDATE 1/21(2): Race jersey orders are open UNTIL 2/15. Loose and Fitted fit available. Orders will then be printed and shipped to your area event Q. (Chaser, TBC, Nancy Drew)
Columbia order here:
Greenville order here:
Metro order here:

UPDATE 1/21: We now have 5 teams competing. 3 from Columbia, 1 from Greenville and 1 from Charlotte Metro.

By now all of you have heard of the Blue Ridge Relay and the resounding impression left on it two weeks ago by F3 Nation (if not look here). This experience, and the news thereof, has left many more than the 170 F3 brothers who did BRR 2013 interested in next year’s BRR and in similar relays in general. Specifically, in the Columbia region many have pledged to participate in next years BRR…well, you don’t have to wait until next September to experience a #CSAUP relay very similar to BRR. I present to you the Palmetto 200 as a Blue Ridge Relay experience minus the mountains but plus the flat & fast low country terrain and the sights and sounds of Charleston, South Carolina. I did this race in 2011 and enjoyed every minute, well, most minutes. The Palmetto 200 race begins just outside Columbia, winds along back roads both paved and unpaved north of I-26, through Santee State Park and Francis Marion National Forest to Mt. Pleasant, over the Ravenel Bridge, through downtown Charleston and around the penninsula on The Battery and ends in James Island State Park. A true tour of the South Carolina Low Country. WATCH THE VIDEO HERE for some of the sites and sounds you can expect.

For those of you unfamiliar with the relay experience, the race is divided into 36 seperate legs which cover the 200 miles (just as BRR). The first leg will begin outside of Columbia and the last leg just outside Charleston heading to James Island. Once the race starts teams run continuously throughout the night. If you’ve never done a relay of this sort before, think a road race meets a camping trip. The legs vary in length from 1.69 miles at the shortest to 9.7 miles at the longest. Most legs average ~5 miles. Teams are formed and total anywhere from 4 to 12 people with the vast majority being either 12-man or 9-man teams. Runners on 12-man teams will run three legs of varying distances and will run differing total miles. Similarly, 9-man teams will run the same legs but each will run 4 legs instead of 3. For an example of milage totals, runner 7 on a 12-man team will run a total of only 8.27 miles while runner 3 will run 25.36 total miles. Like BRR though, most runners on a 12-man team will run a total of ~16 miles over the course of three legs while runners on a 9-man team will run anywhere from 18-28 miles over 4 legs.

On a twelve man team there are two vehicles with 6 men per vehicle. “Van 1” begins at leg 1 and drops off and picks up runners as each runner finishes his leg until Runner 6 completes his leg. Then Van 2 picks up there and does the same while Van 1 goes off in search of a shower, food or rest…or all of the above. Van 1 then later goes to their next starting point and readies for the arrival of Van 2 several hours later. Like the BRR there are special locations to find showers, food and rest such as Santee State Park which, if memory serves, is one of the large transition areas where Van 1 and Van 2 trade off which allows each van access to showers.

To say these relays are an experience is an understatement. Unlike BRR though the Palmetto’s flat course and more variance in the total miles per runner lends itself to include a wider range of runner. In a 12-man team in the BRR each man runs very similar ~15 mile totals full of very challenging, hilly runs. The BRR is not for the novice runner. In the Palmetto though there is room for an inexperienced runner who will only have to run a handful of flat miles during the race while still providing longer distance totals to challenge an experienced runners on the same team. The overall experience and commaraderie is priceless.

F3 Columbia is already in the process of forming a team for the Palmetto 200 which will be a precurser to our 2014 BRR team. Even when that team fills though there is nothing stopping a second or third team from forming. Teams register and must pay the $950 registration fee ($79 per runner on a 12 person team) up front (cost increases beginning Nov. 30). Other expenses could include splitting van rentals 12 ways and gas 12 ways which really ends up being very affordable and can be significantly lessened by the use of a team member’s own van or SUV that has seating for 6. Also, if coming from out of town then hotel expenses for the night before the race start (not an issue for Columbia pax of course).

Is this the spring version of BRR for F3 Nation? Time will tell. It is though certainly a great way for F3 Columbia to break in to the distance relay scene and have a first trial run for BRR 2014 in our own back yard. Hopefully more of F3 Nation will follow us down here for the fun.

Please comment below indicating your interest in participating and/or forming a team (or email me at If we have enough interest we may be able to work with the race director on a discount for F3 Nation.

1 Phillip Reynolds Abraham
2 Jason Reynolds Chaser
3 John Reynolds Okra
4 Sean Rankin Robber
5 Flynn Bowie Sway
6 John Powell Fountainhead
7 Christian English El Guapo
8 Scott Rankin Smallmouth
9 Mark Tibshrany SubPrime
10 Adam Dougherty Apple
11 Kenny Phelps Homewrecker
12 Eric Seymore Huey
13 John Cook Seeker
14 Trevor Knox Termite
15 Rocky Hughey Adrian
16 Gene Bell Costanza
17 Jonathan Vipperman Mission
18 Ryan Causey Dos Equis
19 Joey Varin JV
20 Mark Scheurer Dooley
21 Charlie Tipton SOA
22 Levi Mogg Abba
23 Mathew Quinton Alter Boy
24 Kevin Grindstaff Napalm
25 Hampton Jordan Stilts


As you may know, we’ve been in a two week pre-sale phase on these custom F3 cycling kits. Well, today is the final day to get your orders in. There is a box of jerseys and bibs at Bicycle Sport on Selwyn Ave in Charlotte. You can try these on for sizing purposes. If you will send your order to The jerseys are $52.50, the bibs are $50 and there is a $4.95 fee for S&H. The apparel is coming from Starlight and we expect fulfillment in about 6 weeks. Design images are shown below:

Gears Bibs

Gears Jersey

Leatherwood Mountain Ultra Run

Trying this again folks….

leatherwood mountains jpeg

A perfect event for F3.  Enjoy the beauty of the mountains while you push yourself to the limit!  The title “Ultra Run” may put you off but take it from me if you can run a half-marathon then you can definitely do this.  There are 10 mile, 50k, and 50 mile options.  All are on trails, all will be testing.  This event most likely involves an overnight trip to the location (not far from Blowing Rock) so it will be a great opportunity for some 2nd F.

No way I can run 31 miles…!

Try it.  You’ll be shocked.  A trail run is very different from a road race because the course is unique and you are not racing against the clock in the same way that you do in a marathon or half.  Typical finish times for the 50k last year were 7-9 hours. No way to cheat on this one.  Just do it!

Event Details The Leatherwood Mountains Ultra Run will be held on the grounds of Leatherwood Mountains Resort and Stables.  Unlike most events that are held on public lands, this event will be primarily on private land.   Don’t miss it….You WON’T be disappointed!!!  What makes this event so unique is the availability of luxury mountain cabins to rent at Leatherwood.  Get a group of runners, friends, or family together and make a memorable weekend vacation.  Who wouldn’t want great mountain views and a hot tub at your convenience?!?!

It is recommended to stay at Leatherwood the night before and possibly the night after the event.  There are numerous cabins for rent.  Make it a family event and bring your M and 2.0s.  They will have a great time in the expansive grounds while you are killing yourself out on the trail.

Course Race course will take place over varied terrain in the foothills of the Appalachian Mountains.  Much of the race will be on single track trail, but will have a mix of asphalt, gravel, and jeep trail roads.   If you have experience running in  the Blue Ridge Mountains you’ll know that the trail could change from one day to the next.  One day could be dry, the next could be muddy.

50 Mile – Course will consist of 4 loops.  There will be 3 unique loops, with one loop of 10 miles being repeated.  Gain and loss will be about 11,000ft.  Start time: 7am

50 Kilometer :  Course will consist of 2 unique loops, which will also be run by the 50 milers.  With around 7,000 to 8,000ft gain.

10 Mile –  Runners will pass through Rawhide Aid Station twice.   Race Start: 9am

Hard Commit

Register and pay here: then post your hard commit in the comments below. Cabins for rent are here:  Please note if you are interested in sharing a cabin with others.


Once we have a few sign ups Haggis will coordinate trail running practice sessions.  Any questions please either post below or email Haggis at

Its cold outside, but smoking hot in the #Paincave

3 domestiques hit the TotalCyclist pain cave for interval work to determine baseline Threshold Power. It was 9 degrees outside but way warm indoors on the power trainer. There were 10 others in the class, so while technically not an F3Gears workout, of course we dominated. Its only sensible to ride indoors on such a cold day, since its always 20 degrees cooler while riding. By that calculation, it would have been -11 degrees, which is too cold for even the hardest of the hardcore. And, by the way, embrocation won’t help at -11. So, the class starts out simple enough. Bikes are set and the pax started out on their session. YHC suggested to those in control that the other 2 F3 men needed more watts and they were promptly increased. The purpose of the workout was to test the power that you can hold for a 20 minute interval. Using a scale where your perceived exertion is determined to be a 7 on a scale of 10, your wattage is increased or lowered depending on whether you are working too hard or not hard enough. Each interval is based on a percentage of your threshold power. The first block was a 10 minute segment with 2 mins each at 40%, 60%, 80% and finally 100% for 4 minutes. We rested for 3 mins and then hit that same block again. After a 4 minutes of soft pedaling, we dove into a 7 minute block at 100% of threshold power. That’s the real tester, mainly mental, because you know its gonna hurt and you’ve got to push through. Despite failure of all sorts all around, the F3 men completed the challenge, and, of course, dominated as expected.

Don’t forget to order your Gears kits. You must pre-order. There will be no other opportunity to get these kits. They are being sold at incredibly low prices because of this. Last year’s jersey cost almost as much as a full kit. Go to Bicycle Sport on Selwyn if you want to try on the clothes before your order. Design layout shown below:

Gears JerseyGears Bibs

Gears 2014 Cycling Kit Now Available Pre-Sale ONLY!

Orders are now being accepted for the newly designed 2014 Cycling Kit. The Gears riders are fully sponsored this year by a number of quality companies and the jersey and bib shorts proudly display the names and logos of those companies. In addition, our charity sponsorship proudly goes to the F3 Foundation. This opportunity is your chance to ride with your F3 brothers and look like a team, much as the typical, black F3 race jersey brings us together at MudRuns, Spartan events and other #CSAUPs. Here is the draft mockup of current design:

Gears Jersey

Gears Bibs

For sizing purposes, Bicycle Sport at 2916 Selwyn Avenue, Charlotte (owned by #MrPinks) has a box of jersey and bibs in various sizes that you can try on to make sure that the kit fits.

This is a custom made piece of apparel so orders must be finalized by January 15, 2014.

Finally, the price is a smoking deal at under $110 for the full kit. In addition, a portion of the proceeds will go to offset F3Nation expenses and the balance, which should be substantial, will go to Fe Foundation. Email for for additional information and an order form. Link to order form also available here:

Run Hard Half Marathon Preblast with Training

Welcome to the next challenge. For those of you who ran the Governor’s Cup, this race is right up your alley. For anyone out there interested in running a little longer, getting a little faster, this is the perfect next thing. To add to it, we have been offered an excellent price through F3 – you will not find a better priced half marathon race.

Below is the training schedule.  We’ll start immediately following the new year.  The training will be familiar to those who ran the Governor’s Cup.  However, we’ve switched the Wed/Fri runs so the short runs are on Friday right before the longer Saturday/ Sunday runs.  We’ll plan the weekend routes beforehand and send it out via Twitter (follow me @yousaygenebell).  For Mon/Wed/Friday runs, hook up with Amble or Ramble, they will get you ready.  You need to sign up soon. The deadline for our discount is Jan. 1.  Let me know if you plan to do the race and I’ll add you to our commit list.


This date works perfectly for those of us training for the March 28-29 Palmetto 200. So if you are doing the 200, plan on signing up for the half, it will get you ready. You won’t have to blister it, just complete it.

If you’ve never done a half, or haven’t done one in a while, this is a great New Year’s Resolution. You will have plenty of support from F3, we’ll get a reasonable training plan laid out for you, groups to run with and accountability to get it done.

Here are the instructions for signing up for the Run Hard Columbia Half Marathon on March 8. The link to register is It is just as though you were signing up for any other race. Fill that out completely and put “Columbia F3 Group” in the COMMENTS section and press “Submit Query” at the bottom. When you do it will take you to a PayPal link. STOP THERE and do nothing else. You will get a registration confirmation email that will say that you need to pay to complete your registration.

Here’s how to pay: Send a check made out to “Crossover Athletics” for $35 by January 1 to Crossover Athletics, 108 Rosewood Lane, Lexington, SC 29072. Put “Columbia F3 Group” in the memo line. Make sure you follow these directions or they may have trouble matching your check to your registration.

We’ve told the race director that we can get him 20 registrations or more. Please keep the discount information only for F3 registrants so we don’t abuse this courtesy from the Race Director.

Sign up now, we’ll get you ready. Don’t over think it, just sign up. Sound off in the comments below or send me and email at or you can let Chaser know or email him at

Presenting, the course:

Create Maps or search from 80 million at MapMyRun

Lets do it, Aye!

Hard Commits:
El Guappo
Tuff Guy
Alter Boy
Yellow Cake