Columbia, SC

F3 Columbia Backblasts

Hey cupcake

AO: prowl Q: Baconator PAX: Baby Seal, Backstop, Baconator, Fenway, Ruby, Two Gloves, Hasbro FNGs: None COUNT: 7 WARMUP: John Wayne and mumblechatter THE THANG: Runners: 4.25 miles Ruckers: 2.25 miles ANNOUNCEMENTS: Sandlot at Westwood Saturday 9/23 COT: Fenway bday, Runt and family, baby seal’s wife🙏🏻 (car accident)

The Cindy 500

AO: the_castle Q: Turncoat PAX: Wham, Fergie, Dog-Faced Gremlin, McLovin, Grilz FNGs: None COUNT: 6 WARMUP: Side straddle hop x 15 Thorough the tunnel x 10 Downward dog and calf stretch THE THANG: The Iron pax Cindy 500 ANNOUNCEMENTS: Next week is High Stick, Billy Bob and McLovin COT: Prayers for Katniss’ father in law, …

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Birthday “Q”

AO: sandlot Q: Fenway PAX: Backstop, Bayou, Hasbro, Ruby, Two Gloves, Mindframe FNGs: None COUNT: 7 WARMUP: Plank twist, windmill, imperial walkers, wide leg stretch, raise the roof, hillbillies, through the tunnel THE THANG: five strength exercises at four rounds total of twenty with overhead carry at end of each round utilizing two eight pound …

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Fast. Slow. Go!

AO: kudzu Q: Rudder PAX: Goodspeed, BunkBed, Full Metal Jacket, Shuttlecock, Snowden, Valdez FNGs: None COUNT: 7 WARMUP: THE THANG: 7 pax running. A couple solo runners. 4 in a group. Valdez ran a Cobblestone 9 (which is equivalent to a half marathon!!). Shuttlecock stayed back with YHC while Snowden took off at mile 2 …

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Keep Your Q-List Full

AO: ramble Q: Fallout (1st F) PAX: BabyRuth, Bundy, CESS, Churchkey, Easy Street, Fallout (1st F), Garnish, Friar Tuck, Hawg, Huffy, Love Child, Mud Dawg ( 2nd F), QuickBooks, SweetTart, Swingline, Paper Boo, 8 Mile, Winston, Costanza FNGs: None COUNT: 19 WARMUP: Complain about the route THE THANG: Run down Rosewood 15 minutes-ish, come back …

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IPC Week 3!

AO: thunder Q: Fallout (1st F) , BunkBed, SweetTart PAX: Insanity, Oscar, Phlegm, Spot, Stache, Fallout (1st F) FNGs: None COUNT: 8 WARMUP: Sweet Tart, Bunk Bed and Fallout unload blocks, start early THE THANG: IPC Wk 3 Insanity leaves for “reasons” Pax kick ass getting thru it! ANNOUNCEMENTS: Hero Hustle 5k this Saturday Columbia …

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No-count Beatdown

AO: sawmill Q: Rudder PAX: Goodspeed, Flapper FNGs: None COUNT: 3 WARMUP: Classical Sawmill Warmup: SSH, IW’s, Hillbillies, Butter Churners, Little Baby Arm Circles (forward AND backward), Mountain Climbers, Merkins, Freddie Mercury, Flutters, Trip T’s, Don Quixotes, and finished it off with everybody’s favorite: Finkel swings! THE THANG: Tabata!!! Packs let the clock count the …

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