AO: Swampfox Q: Fountainhead PAX: Kilt, Sheets, Misfire, Fountainhead FNGs: None COUNT: 4 SSH X 20 (4 Count, IC) Squats X 20 Mercans X 20 LBCs X 20 Mountain Climbers X 20 BBSU X 20 (2 Count, OYO) Grab a block and wander over to Crayton BLIMP Set: Burbees X 10 Run to raised crosswalk …
AO: Sandlot Q: Two Gloves PAX: Ruby FNGs: None COUNT: 2 WARMUP: SSHx20,windmillsx15,LBCx15,Burpeesx5 THE THANG: 30merks,30Carolina DD’s, 30 Curls, 30 overhead press, 30 skull crushers, 30 bend over rows, mosey around middle parking lot, 45 mountain climbers, 15 man makers, rifle carry block around lower lot middle islands, mosey around Lower lot, 50 squats, air …
AO: Thunder Q: Phlegm PAX: DriveBy, CESS, Betamax, Spot, Escrow, Bucket Truck, Oscar, Snowflake, Fallout (1st F), Ronda, SweetTart, Traitor, Insanity, Jabberwocky FNGs: 1 Jabberwocky COUNT: 15 WARMUP: SSH x 30, Squat Imperial Walkers x 20, LBACs forward x 10/backward x 10, Overhead claps x 20. Flutterkicks x 20. THE THANG: Run to King/Duncan and …
AO: Woodshed Q: Teddy PAX: Silent Bob, Ash, Banjo, Pipeline, Side Salad, Silver Bullet, heehaw, Pondo, Teddy FNGs: None COUNT: 9 9 pax for a mild and misty morning @F3Woodshed. YHC was accused of constructing a repetitive and boring workout in the interests of an easy slackblast – the history of the Murph was reviewed …
AO: Sawmill Q: The Beast PAX: The Beast, Flapper, Full Metal Jacket, Lemmy FNGs: None COUNT: 4 WARMUP: The usual suspects, little baby arm circles, SSH, IW’s, TTT, Toy soldiers THE THANG: Burpees, block work, abs. Walk a couple small laps around the parking lot. Rinse and Repeat MARY: during the beatdown ANNOUNCEMENTS: P200 and …
AO: Ramble Q: SweetTart PAX: SweetTart, Bundy, Churchkey, Swingline, Bailiff, Love Child, Cauliflower, Easy Street FNGs: None COUNT: 8 WARMUP: Change of Q SweetTart will read the route made by Bunkbed. Normal amount of whining about making more than 3 turns. THE THANG: 6 ish miles hitting some of Columbia’s beautiful parks. Even ran through …
AO: Armory Q: SweetTart PAX: Fallout (1st F), Serena, SweetTart FNGs: None COUNT: 3 WARMUP: Wait for any stragglers. THE THANG: Q1.5 M Balance in the concentrica is dependent on need. Relationships are far more important that work and working out. Each relationship needs it’s own unique amount of care to stay right. The M …
AO: Stumble Q: BabyRuth PAX: HolyPoker, Ziffel, LA Gear, Prodigal, BabyRuth FNGs: None COUNT: 5 plus Starsky by Tapeworm WARMUP: Happy birthday to Holy Poker THE THANG: Check out my run on Strava. strava.app.link/G4EQ54pdnyb MARY: What a lady ANNOUNCEMENTS: P200 this weekend and F3 Family day at Steel Hands this Sunday starting at 1pm COT:Prayers …
AO: Bladerunner Q: Snowden PAX: Gepetto, The Beast, Lemmy, Full Metal Jacket, Shuttlecock, Snowden, Cheesesteak, Valdez, Goodspeed, Mimi FNGs: None COUNT: 10 THE THANG: Welcome run with Mimi! or speed work with gepetto! MARY: FMJ ANNOUNCEMENTS: Get ready for P200. now is the time to start your training if you haven’t already. COT:. Prayers for …
AO: Valhalla Q: Baconator PAX: Fenway, Two Gloves, Baconator FNGs: None COUNT: 3 WARMUP: 11’s w/merkins, big boys, and 30 yd mosey THE THANG: 3 rounds of 6 minute emom RD1:15 SSH 10 WW2 big boys 5 merkins RD2: 12squats 9big boys 3HR merkins RD3: 9 jump squat 6rowers 3burpees PACER BEEP TEST 20 laps …