AO: swampfox Q: Billy Bob PAX: McNugget, Leprechaun, Kitty, Kilt, Fountainhead, Stent, Nelly, Big Worm, Krusty, Polo FNGs: None COUNT: 11 WARMUP: SSH IC. Right hamstring stretch. Through the tunnel IC. Left Hamstring Stretch. Imperial Walkers IC. SSH IC. THE THANG: Grab blocks and circle up. Instructions relayed. Staying together get a lap around church …
AO: sawmill Q: Fallout (1st F) PAX: Rudder, Cottontail, Full Metal Jacket, Flapper, Fallout (1st F), Shuttlecock, Gepetto, Lemmy, John Doe FNGs: None COUNT: 9 WARMUP: Try to guilt Shuttlecock and Lenny into not running, ShuttleCock tells me he is impervious to guilt. SSH, 50 Merkins, 11 Imperial Walkers, 20 Squats, 11 Worlds Greatest Stretch, …
AO: the_bull Q: Prodigal PAX: Prodigal, TapeWorm FNGs: None COUNT: 2 WARMUP: Yes, we’re old(er) PAX THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage stairwells. Climb to the top …
AO: hammer Q: Pinkman PAX: Darlene, Ratatouille, Bindi, Wally, carpetbagger, Collar FNGs: None COUNT: 7 WARMUP: LBAC x 10 F/B Big Arm Circles F/B x 10 Through the Tunnel x 10 World’s Greatest Stretch x 10 SSH x 10 But Kicks x 10 Squats x 10 Mosey to end of P Lot Mosey to Bethel …
AO: sandlot Q: Runt PAX: Bayou, Fenway, Ruby, Two Gloves, Baby Seal FNGs: None COUNT: 6 WARMUP: side straddle hop, through the tunnel, hillbillies, lbacs THANG 1: 1st and 10 (100 yards) 10 jump tuck burpees and 1 side straddle hop. Rinse and repeat until 1 jump tuck burpee and 10 side straddle hops THANG …
AO: woodshed Q: Teddy PAX: Silver Bullet, CESS FNGs: None COUNT: 3 3 pax blocked out time in the gloom to #getbetter – and welcomed Nantan Cess, who joined us for the beatdown. WARMUP: (20 sidestraddle hops in cadence, 20 imperial walkers in cadence, little baby arms circles (10 forward, 10 back, 10 overhead claps …
AO: hammer Q: Duckie PAX: Ratatouille, Wally FNGs: None COUNT: 3 WARMUP: To avoid risk of injury, we decided to stay dry and, grabbed some blocks, and headed over to the picnic shelter. THE THANG: Tabata, starting upper body working down. Curls, overhead press, rows, american hammers, LBC, flutters, squats, step ups, some random SSH …
AO: Amble FNGs: None COUNT: 11 WARMUP: YHC and Quaker had different warmup miles, but both got some extra in! THE THANG: https://www.strava.com/activities/10005181614 Not only do we celebrate 11 years of F3 Columbia we also celebrate 9 yrs of BunkBed this week! Come out and help YHC finish my heatmap for the Shandon-Old Shandon area! …
AO: the-rock Q: Hawg PAX: BooBoo, Leprechaun FNGs: None COUNT: 3 WARMUP: Run to AO THE THANG: 1 for The ROCK w/o 2 for Rocky Road ANNOUNCEMENTS: sign up for the 11 yr. Anniversary COT: Thankful for the good gifts that we’re blessed w/ daily. Use them to honor and glorify God.
AO: scramble Q: Tarek PAX: Chop Shop, CESS, Collar FNGs: None COUNT: 4 WARMUP: wait on collar THE THANG: trenholm- N Beltline – Falcon- Forest – Rutland – Forest – 🇺🇸 ANNOUNCEMENTS: 11 yr anniversary on Sat starting at 7 at the State House. Cess wants 150+ COT: