Raw – sponsored by Body by Josh interval training
AO: Raw Q: Betty Crocker PAX: Betty Crocker, Cheesesteak, Gepetto, Goodspeed, Lemmy, Snowden FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Month: January 2023
Castle Cross
AO: _Castle Q: Turnpike PAX: Turnpike, T.O.Y, Big Worm, Wannabe, Kamikaze, Escrow FNGs: None COUNT: 6 WARMUP: mosey around Who-Ville, leg stretches, cobra and calf stretches THE THANG: castle cross course with brick exercises and mosey sprints. MARY: ray charles, iron cross, LBC, flutters, Kat is crunch, etc ANNOUNCEMENTS: COT:prayers for turnpike colleague and Wannabe …
Tricept day
AO: Brickpile Q: Moon River PAX: Moon River, Bluegrass, CESS FNGs: None COUNT: 3 WARMUP: mosey to the doorsteps of Dreher ssh ttt lbc merkins THE THANG: mosey to the Vet. 2 rounds of dips IC x 15 mosey to Logo’s loop 15 hand release merkins mosey to the brickpile grab 2 pavers 3 rounds …
Summer Morning
AO: Ramble Q: Bootleg PAX: 8 Mile, Turtle, SweetTart, Bundy, Friar Tuck, Huffy, Easy Street, Bootleg, Garnish FNGs: None COUNT: 9 www.strava.com/routes/3049806938601505002 Easy route, no one had trouble following, weather was fine. Learned the proper pronunciation of “WOCK-a-MOW” and “san-TEEE”
Crawl the Hill
AO: Valhalla Q: Swingline PAX: Baconator, Fenway, Swingline FNGs: None COUNT: 3 WARMUP: x27 SSH x20 Thru the Tunnel x20 Imperial Walkers x10 LBACs Forward x10 LBACs Backward x10 Raise the Roof THE THANG: Take Coupon to Field x20 Bent Over Rows Rifle Carry Out x20 Bent Over Rows Bear Crawl Up Hill x5 Burpees …
Scramble Slept In
AO: Scramble Q: Kitty PAX: Collar, Kitty FNGs: None COUNT: 2 WARMUP: THE THANG: Clemson out and back with Lonsford thrown in MARY: ANNOUNCEMENTS: COT:
DEKA Training
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Three Rounds – 5m Lat Lunge with Overhead Reach – 5 Field Goal Kicks – 5 Bird Dogs – 30 Second Diagonal Hops – 20m Caricoa Each Way THE THANG: Block #1 – 3 Min AMRAP x 3 Rounds – 4 x Side …
Saturday Scramble
AO: Scramble Q: McLovin PAX: Billy Bob, Detour, Collar, McLovin FNGs: None COUNT: 4 strava.app.link/sjYE62epEwb
F3 Columbia 10 Yr Anniversary
Author: Cesspool (Posted by BunkBed on his behalf) Location: Dreher High School (Brickpile)Regions Attending: Fort Mill, Metro, Lexington, and, Lake MurrayCola AO’s Attending: Every single one of them!!! Current SLT: Nant’an John Fralick “Cesspool” …
Daily Double
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: – 35 Minutes Stairstepper HILT (Leg a d Glute Focus) – 15 Minute Core Blaster MARY: 25 Minutes Sauna/Steamroom ANNOUNCEMENTS: – DEKA Training will Occur Monthly at WHS – F3 Charleston Convergence 3/11, 7am – Gamecock Basketball 3/21 – Ruby …