F3 Columbia Backblasts
AO: score Q: OBC PAX: Aaron Horwood, Lumen, Ripcord, Prenup, Ginsu, Ball Boy, Crawlspace FNGs: None COUNT: 8 DISCLAIMER Well executed! WARMUP: OBC gets the man of the month award. He got 8 Pax on a Monday Morning and displayed excellent situational awareness by mostly keeping us dry on this rainy morning! Warmup was typical! …
AO: the-rock Q: Hawg PAX: BooBoo FNGs: None COUNT: 2 DISCLAIMER WARMUP: 50 merkins & 50 merkins THE THANG: 1 lap of super Rock & Remaining time Rock w/o :alert: ANNOUNCEMENTS :alert: : see slack COT: Thanksgiving for such good health.
AO: valhalla Q: Backstop PAX: Fenway, Two Gloves FNGs: None COUNT: 3 DISCLAIMER WARMUP: *Main Workout (30 minutes)** 1. **Neighborhood Walk/Run (1.5 miles)** – Set a steady pace, encouraging each other along the way. Use this time to reflect on your intentions—praying for Mike Chase and Ed pastor , our economy, inviting positive energy into …
AO: score Q: OBC PAX: Aaron Horwood, Lumen, Ripcord, Prenup, Ginsu, Ball Boy, Crawlspace FNGs: None COUNT: 8 DISCLAIMER Well executed! WARMUP: OBC gets the man of the month award. He got 8 Pax on a Monday Morning and displayed excellent situational awareness by mostly keeping us dry on this rainy morning! Warmup was typical! …
AO: the-rock Q: Hawg PAX: BooBoo FNGs: None COUNT: 2 DISCLAIMER WARMUP: 50 merkins & 50 merkins THE THANG: 1 lap of super Rock & Remaining time Rock w/o :alert: ANNOUNCEMENTS :alert: : see slack COT: Thanksgiving for such good health.
AO: the-rock Q: Hawg PAX: BooBoo FNGs: None COUNT: 2 DISCLAIMER WARMUP: 50 merkins & 50 merkins THE THANG: 1 lap of super Rock & Remaining time Rock w/o :alert: ANNOUNCEMENTS :alert: : see slack COT: Thanksgiving for such good health.
AO: the-rock Q: Hawg PAX: BooBoo FNGs: None COUNT: 2 DISCLAIMER WARMUP: 50 merkins & 50 merkins THE THANG: 1 lap of super Rock & Remaining time Rock w/o :alert: ANNOUNCEMENTS :alert: : see slack COT: Thanksgiving for such good health.
AO: down_range Q: Bayou , Two Doses PAX: Bayou, Two Doses FNGs: None COUNT: 2 DISCLAIMER – Don’t Let Soreness Get You Down; Pull Yourself Up with a Maintenance Session WARMUP: 35 Minute Stair-Stepper Tabata (35:25); Level 10+ THE THANG: Cross Training Buy-In – 4min Tabata Cross Training x 3 Rounds Bike + Core + …
AO: down_range Q: Bayou , Two Doses PAX: Bayou, Two Doses FNGs: None COUNT: 2 DISCLAIMER – Don’t Let Soreness Get You Down; Pull Yourself Up with a Maintenance Session WARMUP: 35 Minute Stair-Stepper Tabata (35:25); Level 10+ THE THANG: Cross Training Buy-In – 4min Tabata Cross Training x 3 Rounds Bike + Core + …
AO: down_range Q: Bayou , Two Doses PAX: Bayou, Two Doses FNGs: None COUNT: 2 DISCLAIMER – Don’t Let Soreness Get You Down; Pull Yourself Up with a Maintenance Session WARMUP: 35 Minute Stair-Stepper Tabata (35:25); Level 10+ THE THANG: Cross Training Buy-In – 4min Tabata Cross Training x 3 Rounds Bike + Core + …