AO: Sandlot Q: Runt PAX: Ruby, Coin Flip FNGs: None COUNT: 3 WARMUP: SSH, TTT, HBs, LBACs 3 minute buy i 6 mountain climbers 5 plank hops 4 jump squats THE THANG: 4 Rd Tabata 45/15 7 sets MARY: ANNOUNCEMENTS: Bayou,Coin Flip, and Runt take on Deka Fit Saturday. F3 Columbia Calendar of events COT: …
AO: Swampfox Q: Kitty PAX: Kilt FNGs: None COUNT: 2 WARMUP: SSH and other warmups THE THANG: Run to park, circuit, run around with circuits, run back to AO MARY: 3 rounds of Mary ANNOUNCEMENTS: Come back out to Swampfox COT: Kitty. Thanks to Kilt for not making me workout alone.
AO: Thunder Q: Phlegm PAX: Spot, Mud Dawg ( 2nd F), Dog-Faced Gremlin, Insanity, SmokeScreen FNGs: None COUNT: 6 WARMUP: Michael Phelps, Leg Stretches, Imperial Walkers, LBAC forward x 20, Reverse LBAC x 20. THE THANG: Raise the Roof x 50 IC, Spot LBC’s x 40 IC, 30 Merkins IC, 10 Dips IC, 10 Baby …
Today on Thursdays with Phlegm (Broken Foot Edition)Read More »
AO: Amble Q: Double Rub PAX: Oscar, RayCharles, Woody, OBC, Double Rub, Backstop FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Scramble Q: BooBoo PAX: Furlough, Leiderhosen from Charleston FNGs: None COUNT: 3 WARMUP: THE THANG: 4.16 miles MARY: ANNOUNCEMENTS: COT:
AO: Armory Q: Backstop PAX: Backstop FNGs: None COUNT: 1 on.soundcloud.com/3hgkV INFLUENCE (Q2.2) The best I can do is reflect on the four broad characteristics they all seemed to share. First, there was something different about them. Second, their words were clear and uncompromising. Third, their deeds were unselfish Finally, they approached Problem-solving like Pros …
AO: Bladerunner Q: Rudder PAX: Shuttlecock, Rudder, Lemmy, Full Metal Jacket FNGs: None COUNT: 4 WARMUP: none THE THANG: run MARY: Merkins ANNOUNCEMENTS: nope COT:pray for God to guide our heart and our feet.
AO: Valhalla Q: Baconator PAX: Baconator FNGs: None COUNT: 1 WARMUP: dynamic stretch and 2 minute mosey THE THANG: 2 mile mosey/John Wayne with pain stations Merkins, air squats, Imperial walkers MARY: ANNOUNCEMENTS: COT:
AO: _Castle Q: Selfie PAX: Big Worm, Kamikaze, Lamb Chop, McLovin, grilz, High Stick, Quaker, Turncoat, Turnpike, Wannabe, Wham, Selfie, Billy Bob FNGs: None COUNT: 13 WARMUP: SSH Imperial walkers LBAC Overhead claps Through the tunnel THE THANG: Grab a couple bricks and run the loop. At each street on the right do 10 squats, …
AO: Armory Q: Backstop PAX: Backstop FNGs: None COUNT: 1 on.soundcloud.com/3hgkV INFLUENCE (Q2.2) The best I can do is reflect on the four broad characteristics they all seemed to share. First, there was something different about them. Second, their words were clear and uncompromising. Third, their deeds were unselfish Finally, they approached Problem-solving like Pros …