F3 Columbia Backblasts
AO: valhalla Q: Backstop PAX: Baconator, Two Gloves, Flo-o FNGs: None COUNT: 4 WARMUP: THE THANG: stair, climbing. Three exercises, Bonnie Blair’s diamond Merkins, Bob Hurley. ANNOUNCEMENTS: check out Slack COT: praying for Brianna BHS two-glove friend Flo-o friend. Family economy F3 brothers.
AO: the-bunker Q: Jar Jar PAX: Green Pee, Listener, Meat Loaf FNGs: None COUNT: 4 WARMUP: disclaimer and usuals THE THANG: Cindy Plus a whole lot of partner Dora’s with a regular tire including curls, walking shrugs, overhead squats and big boy sit-ups ANNOUNCEMENTS: none COT: prayer requests for Brianna and Charlotte devotional, His righteousness …
AO: 0500_club Q: Lobstah PAX: Cauliflower, Fallout, LA Gear, Quaker, Lobstah FNGs: None COUNT: 5 WARMUP: Some walked across Devine to Dreher THE THANG: Up Millwood over to Gervais and down Trenholm for a while and back to Dreher via Adger ANNOUNCEMENTS: Amble COT: Amble
AO: ramble Q: Garnish PAX: 8 Mile, Hasselhoff, Preppy, Costanza, Turtle, Love Child, Stache, Bundy, Bootleg, Garnish, Huffy (CBHM Masters Champ), SweetTart, Hawg, Paperboy FNGs: None COUNT: 14 WARMUP: figure out if there are enough layers or not THE THANG: strava.app.link/5zKGo0dtbHb ANNOUNCEMENTS: D2D anyone?? COT:
AO: the_castle Q: DoubleDown PAX: Dog-Faced Gremlin, grilz, Kamikaze, Katniss, Special K, TOY, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 11 WARMUP: SSH – Imperial Walker THE THANG: Bricks – Tunes – Bro-Ga #GuyYoga – Parking lot loops – Merkins and more ANNOUNCEMENTS: LambChop Fri COT: Prayer and out
AO: stumble Q: Serena PAX: Pipeline, HolyPoker, Co-Pay, BabyRuth(AOQ TheWall), Prodigal, TomTom (3rd F), TapeWorm, Quartermaster FNGs: None COUNT: 9 WARMUP: CW or CCW? Are you aware of just how humpy this route is? THE THANG: Citadel Park 6’er ANNOUNCEMENTS: COT:Praise for Co-Pay’s mom’s improvement. Cherish your bride!
AO: rogue Q: Easy Street PAX: Bemis, SweetTart, noonan, Shocker, McNugget FNGs: None COUNT: 6 WARMUP: Try to harness the wind and wonder if Sweettart made it… THE THANG: The King (Elvis) haunted many of our runs this morning but no kings prematurely left the building before a safe return. McNugget and Sweettart played hide …
AO: score Q: Spool PAX: Lumen, Nails, Crawlspace, Spool FNGs: None COUNT: 4 WARMUP: The Usual SSH/Imperial Walkers IC x25 Arm stretches & mosey to the pile for some bricks then proceed to the courtyard. THE THANG: 20/20/20 calf raises feet in different positions Little more stretching 1 pax Mosey to the lamp post while …
AO: thunder Q: Adrian PAX: Oscar, Spot, Fallout, Lobstah, Dog-Faced Gremlin, Bucket Truck, Adrian FNGs: None COUNT: 7 Weather: 49 and windy THE THANG: SSH x 15 IC Slow-Fast Squat x 15 IC Imperial Walker x 15 IC Merkins x 10 IC Mountain Climber x 10 IC Mosey to King / Duncan SSH x 15 …
AO: sandlot Q: Ruby PAX: Baby Seal, Bayou, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: Moving some coupons and bricks, SSHs, TTHs, IWs, LBACs (forwards and backwards), Michael Phelps – 10 reps each THE THANG: Circuit thingy – 15 block swings, 25 curls for girls Travel to other side of parking lot via farmers …