F3 Columbia Backblasts
AO: scramble Q: Leprechaun PAX: McNugget, Billy Bob, Sergeant Slaughter, Ratatouille, Gaston, Pinkman, McLovin, Collar, Kitty, Hawg, Sketch, Flo, Zima, Felix, Detour FNGs: None COUNT: 16 WARMUP: Wait for PAX who didn’t check Slack and went to TP THE THANG: See Route above ANNOUNCEMENTS: Check Slack COT:yep
AO: prowl Q: Baconator PAX: Backstop, Baconator, Fenway, Coin Flip, Ruby FNGs: None COUNT: 5 WARMUP: walk and talk THE THANG: runners: 5k intervals Ruckers: keep walking and talking ANNOUNCEMENTS: Valhalla is taking clown cars to the Bull Monday 3/11 COT: :pray: for Sally(Ruby and Fenway’s neighbor), rubys friend (stroke), travel safety
AO: kudzu Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Not really THE THANG: Ran 2 miles/400 Merkins ANNOUNCEMENTS: Doko Rib Fest is here! COT: Colossians 3:23-24
AO: kudzu Q: Lemmy PAX: Cheesesteak, The Beast FNGs: None COUNT: 3 WARMUP: Run easily for a little over a mile. THE THANG: 10 x the hill of Old Kelly Mill, then take the long way home. ANNOUNCEMENTS: Sunday morning track workout at 6:00. COT: We’re non-tacky guys. When two or more gather,….
AO: rogue Q: Sleasley PAX: Bemis, Cauliflower, clickbait, Easy Street, Friar Tuck, Quaker, Swingline, BabyRuth(AOQ TheWall), Prodigal, Billboard, Enron FNGs: 1 Enron COUNT: 12 WARMUP: on time and ready to rock ‘n’ roll strava.app.link/apef8K6QLHb: training chatter, shark tales, and landmarks as directions ANNOUNCEMENTS: Lexington Wall (4/9) & Get to the Green 5K/10K Wall (4/16) COT: …
AO: woodshed Q: capgun PAX: capgun, Jar Jar, Pipeline, Teddy, SweetTart, Hendrix, Stifler FNGs: 1 Stifler COUNT: 7 WARMUP: fly into parking lot at 5:28 THE THANG: Mosey to front of school: Warmup – LBAC forward – LBAC reverse – Windmills – Imperial walker Mosey to queens way: Circuit #1 – 20 Merkins – 20 …
I don’t always Q boot camps, but when I Q it’s WoodshedRead More »
AO: score Q: Eric Gluse PAX: Crawlspace, Lumen, Nails, RayCharles FNGs: None COUNT: 5 WARMUP: Found some dry hard pavement to warm up while avoiding the invasion from Brickpile, then right into the running! THE THANG: According to Nails, we did 1.45 miles and 10 feet of elevation. Only thing that kept Ray Charles from …
AO: thunder Q: Insanity PAX: Betamax, Bucket Truck, DriveBy, Fallout, Insanity, Oscar, Phlegm, CESS, Spot FNGs: None COUNT: 9 WARMUP: Lap around track & circle up SSHx 20 IC IWx 20 IC Mercans x 10 IC Squats x 20 IC Flutters x 20 IC THE THANG: The Beast (on Hand field) 6 stations /6 reps …
AO: sandlot Q: Coin Flip PAX: Runt, Fenway, Keith Price (Blooper), Bayou, Two Gloves, Ruby, Coin Flip FNGs: None COUNT: 7 WARMUP: SSH, TTT, HB, LBAC, rear lunges THE THANG: Pick a card any card: using the F3 workout deck each pax picked a card to use for that rounds exercise. Each number card the …
AO: hammer Q: Ratatouille PAX: Bindi, Felix, Collar, Ratatouille FNGs: None COUNT: 4 WARMUP: Static stretching, alarm clocks, burpees, merkins THE THANG: Mosey to Cherry Laurel Dr and ran the hill with pull-ups at the top of the hill. 10 rounds during the mosey of: 10 merkins 10 air squats 10 v-ups Back at the …