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:
AO: the_castle Q: Buc-ee PAX: Kamikaze, Billy Bob, Buc-ee, Burgundy, Fergie, grilz, High Stick, Katniss, Rubber, Special K, TOY, Turnpike, Wannabe, Wham FNGs: None COUNT: 14 WARMUP: SSH with solid cadence by Kamikaze, followed by the Q arrival THE THANG: guard shack run x 4 with 6 reps 10 ct OHP – decline merkins – …
AO: the-bunker Q: Meat Loaf PAX: Dookie, Bidet, Jar Jar, Hook’em FNGs: None COUNT: 5 WARMUP: did stuff THE THANG: ANNOUNCEMENTS: COT: pray
AO: scorepile Q: Ripcord PAX: BunkBed, Windmill, Prenup, Eric Gluse, Stent FNGs: None COUNT: 6 Q: Rotation warmup Dreher loop led by multiple pax, Bunkbed taught us the Armcircle song 🙂 Convergence next Sat: Statehouse 7:00. COT: pray for lost Deputy Jack and those around and Ripcord Niece (a new Mom) in Germany w Some …
AO: sawmill Q: Rudder PAX: Betty Crocker, Full Metal Jacket, Goodspeed FNGs: None COUNT: 4 WARMUP: All my favorites. THE THANG: Farmers Carry block to canteen at ball fields. Sorry. Canteen CLOSED! Dry Erase Board of Doom Tabata 35 on, 15 off. Repeat each exercise twice before. advancing. Arms, Legs, Core. Step-ups Merkins Gas Pumpers …
AO: battle Q: Big Worm PAX: CESS, Ronda, Spot FNGs: None COUNT: 4 WARMUP: fast walk while doing arm circles, about 30 yards total Same but raising the roof. Then 30 yards of frankensteins. 5 through the tunnel Mosey to battle loop 20 side straddle hop 10 merkins 20 LBCs elbows to knees 10 iron …
AO: the-wall Q: BabyRuth PAX: Love Child, Sleasley, 8 Mile, Stache, Keystone, Cauliflower, Bootleg, SweetTart, BabyRuth FNGs: None COUNT: 9 WARMUP: OYO THE THANG: strava.app.link/OqxLQT9IHDb So many turns 🤪 ANNOUNCEMENTS:sign up for the 11yr COT:Syd’s awesome and cancer still sucks!
AO: sandlot Q: Bayou PAX: Runt, Ruby, Coin Flip, Bayou, The Beast, Running Rebel FNGs: None COUNT: 6 WARMUP: SSH x 16 + 1/4 Suicide + 3 Burpees IW’s x 16 + 1/2 Suicide + 3 Burpees TTT x 16 + 3/4 Suicide + 3 Burpees LBAC x 16 + Full Suicide + 3 Burpees …