AO: Rogue Q: capgun PAX: capgun, BunkBed, SweetTart, Bemis, Easy Street FNGs: None COUNT: 5 WARMUP: Nice easy miles on Pelham and Gills Creek THE THANG: www.strava.com/activities/8161526516 ANNOUNCEMENTS: 12-17-22 www.f3midlands.com/event/columbia-cold-brew-halfish-marathon 01-07-22 www.f3midlands.com/event/tomtom-foolery-3 @Snowflake still needs a team member! HBO 03-11-22 F3 Charleston 10 Yr Anniversary COT: Prayers for a good time with family and prayers …
AO: Brickpile Q: CESS PAX: CESS, Fallout (1st F), Spot, Churchkey, Backstop, Runt, Two Gloves, Phlegm FNGs: None COUNT: 8 WARMUP: mosey to the big parking lot at Brickpile 20 SSH IC 3 burpees 10 Through the tunnels LET’S GO! GOTTA EARN THE BIRD! THE THANG: Jog to Logo’s Loop and grab papers. 20 Curls …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – None THE THANG: Make Up for missing the 6am beatdown. – 65 Minute Stairstepper HILT MARY: 15 Minute Core Explosion (2 sets 15) – Seated AB Crunch – Roman Chair Knee Raises – Kneeling AB Crunch – Inverted AB Crunch – Side Oblique …
AO: Sawmill Q: Rudder PAX: Goodspeed, Haggle, Full Metal Jacket, F3 Columbia, Rudder FNGs: None COUNT: 5 WARMUP: classic stuff. And plenty of it! True warm-arama! SSH, IW&Hillbily, LBAC’s (all directions), butterchurner, Merkins, Mary stuff. THE THANG: 4 corners. Same exercise at each corner, same mode of travel to each corner. Progressive. Mosey to corner …
AO: Down_Range Q: Cottontail PAX: Cottontail FNGs: None COUNT: 1 WARMUP: bent over to put on the Hokas THE THANG: Run till you earn your pie MARY: 6 sets 25 reps crunches ANNOUNCEMENTS: Have a blessed and thankful holiday COT: bend over to take shoes off
AO: Dawnstrike Q: Fallout (1st F) PAX: Bayou, Backstop, Bindi, boris, BunkBed, CESS, Churchkey, Fallout (1st F), Runt, Snowflake, The Beast, Side Salad, Two Doses, Spot, Windmill, Coin Flip, Misfire, Betamax, Sierra Mist , Nap, AirBall FNGs: 1 AirBall COUNT: 21 WARMUP: SSH, Stuff, burpees, monkey bumpers THE THANG: Blocks, reps, by the thousands Murder …
AO: Valhalla Q: The Beast PAX: The Beast, Runt, Bayou, Fenway, Two Gloves FNGs: None COUNT: 5 WARMUP: The usual THE THANG: Stuff MARY: During the Beatdown ANNOUNCEMENTS: Convergence at Dreher COT: Prayers for Runt’s mom and Fenway’s sister.
AO: Scramble Q: Kitty PAX: McLovin, Collar, Kitty FNGs: None COUNT: 3 WARMUP: THE THANG: Belmont Hill 4 miler MARY: ANNOUNCEMENTS: COT:
AO: Ramble Q: Winston PAX: BunkBed, DriveBy, Easy Street, Winston, Turtle, Friar Tuck, Churchkey, SweetTart, Bundy, Love Child, Stache, 8 Mile, Bailiff, Huffy, Costanza, Cauliflower, Tube Socks, Garnish, Lego, SubPrime, Sketch, @beano,@fannie,@polo FNGs: None COUNT: 24 WARMUP: 1 mile loop THE THANG: Ramble 5K loop in reverse. MARY: ANNOUNCEMENTS: cold brew half shirts on order,post …
AO: Down_Range Q: Bayou, Runt PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: – None THE THANG: – 45 Minute Stairstepper Hilt – Core Explosion – 3×15 – MTS Seated Ab Crunch, Torso Rotation, Decline Weighted Crunch + Weighted Hallow Body Hold – Farmers Carry + Core 15 (Inverted Incline Crunch, Bench In & Outs, …