F3 Columbia Backblasts
AO: rogue Q: BunkBed PAX: Stache, SweetTart, Swingline, 8 Mile, Easy Street, BabyRuth(AOQ TheWall), Bemis, Love Child, Garnish FNGs: None COUNT: 10 DISCLAIMER WARMUP: 2.5 mi of WU goodness that was close to some spreadsheeters race pace THE THANG: 2 mi all out race pace post the WU connect.garmin.com/modern/course/319124820 YHC got antsy since the route …
Too many turns!? Sounds like a classic BunkBed Q to YHCRead More »
AO: sandlot Q: Runt PAX: Two Gloves, Ruby, Fenway FNGs: None COUNT: 4 DISCLAIMER WARMUP: – SSH, TTT, Imperial Walkers, LBACs THANG 1: 4 min Tabata 20 sec on/10 sec off – weighted squats and step ups THANG 2: 4 min Tabata 20 on/10 off – zip ups and plyo merkins THANG 3: 4 min …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak FNGs: None COUNT: 2 DISCLAIMER Once again…no WARMUP: Everything to an 11 count for Veterans Day!! I didn’t remember that until about 3 exercises in! The usual: SSH, little baby arm circles, Don Koti’s, squats, Merkins, flutter kicks, and of course, America’s favorite: Finkel swings! THE THANG: pax …
AO: score Q: Silent Bob PAX: Ball Boy, Crawlspace, Ginsu, Lumen, Prenup, Nails, OBC FNGs: None COUNT: 8 DISCLAIMER Perfectly Executed WARMUP: Lots of shoulder stuff, a sign of things to come! THE THANG: Grabbed bricks and were not allowed to put them down for most of the workout! Cusacked to the island track and …
AO: swampfox Q: Kitty PAX: Kilt, Leprechaun, Polo FNGs: None COUNT: 4 DISCLAIMER WARMUP: Yep THE THANG: Grab blocks for campus tour loop. :alert: ANNOUNCEMENTS :alert: : Check Slack COT: Amen
AO: rogue Q: BunkBed PAX: Stache, SweetTart, Swingline, 8 Mile, Easy Street, BabyRuth(AOQ TheWall), Bemis, Love Child, Garnish FNGs: None COUNT: 10 DISCLAIMER WARMUP: 2.5 mi of WU goodness that was close to some spreadsheeters race pace THE THANG: 2 mi all out race pace post the WU connect.garmin.com/modern/course/319124820 YHC got antsy since the route …
Too many turns!? Sounds like a classic BunkBed Q to YHCRead More »
AO: sandlot Q: Runt PAX: Two Gloves, Ruby, Fenway FNGs: None COUNT: 4 DISCLAIMER WARMUP: – SSH, TTT, Imperial Walkers, LBACs THANG 1: 4 min Tabata 20 sec on/10 sec off – weighted squats and step ups THANG 2: 4 min Tabata 20 on/10 off – zip ups and plyo merkins THANG 3: 4 min …
AO: amble Q: Lily PAX: Oscar, Nails FNGs: None COUNT: 3 It (almost) never rains on Amble. The best route ever hosted 6 ambling feet on a warm humid mid November Monday morning. Looking forward to seeing a big(gie) group on Wednesday
AO: stumble Q: Snowflake PAX: Quaker, Chewy, capgun, Bemis, Snowflake, BunkBed FNGs: None COUNT: 6 :alert: ANNOUNCEMENTS :alert: : check the slack! COT: prayed for Betamax’s wife, recovering from donating a kidney.
AO: ramble Q: Easy Street PAX: 8 Mile, BabyRuth(AOQ TheWall), Bootleg, Bundy, Easy Street, Frogger, Garnish, Kerrigan, Love Child, QuickBooks, Stache, SweetTart, Swingline, Turtle FNGs: None COUNT: 15 DISCLAIMER – I’m not a professional, modify as needed. WARMUP: Go over route and praise the vortex. THE THANG: strava.app.link/QgfdWwc7qOb :alert: ANNOUNCEMENTS :alert: : Richmond this weekend, …