F3 Columbia Backblasts
AO: ramble Q: SweetTart PAX: Love Child, Bunch, Winston, Bootleg, Hawg, Bundy, Huffy (CBHM Masters Champ), 8 Mile, Paper Boo, Ronda, Mud Dawg, Stache, QuickBooks, Turtle FNGs: None COUNT: 15 WARMUP: pre run or just roll up THE THANG: strava.app.link/FrlzcwvJQGb — Winston didn’t see he’s the Q ANNOUNCEMENTS: see slack COT: Prayers to be God’s …
AO: kudzu Q: Rudder (WeaselShaker) PAX: Cottontail, Full Metal Jacket, Lemmy, Snowden (Weasel Supporter), The Beast FNGs: None COUNT: 6 WARMUP: None today. Because Geppetto was in here. Otherwise, we could say yes. THE THANG: Pax Rucked w/ K9’s others ran. ANNOUNCEMENTS: None today COT:Prayers for Bob Flapper.
AO: prowl Q: Baconator PAX: Baby Seal, Backstop, Baconator, Fenway, Ruby FNGs: None COUNT: 5 WARMUP: 4 minute THE THANG: 3.5 mile run; 2.25 ruck ANNOUNCEMENTS: COT: Coffeeteria Consumed podcast review week4 Genesis and Job
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 35 lb dumbbells 25 reps bench press 20 curls (10 each arm) 75 lb dumbbells 5 reps bench press EMOM w/ 75 lb dumbbell 12 squats x 5 rounds EMOM 30 Skyups x 5 rounds every 15 seconds 3 …
AO: scramble Q: Strom PAX: Zima, Collar, Detour, Flo, Gaston, Kitty, McNugget, Pinkman, Ratatouille, Strom, Tarek, Sergeant Slaughter, Sketch FNGs: None COUNT: 13 WARMUP: Filling for Chop. Group discussion that running 1.55 mi out and back would result in 5k. THE THANG: Sylvan out and back. ANNOUNCEMENTS: COT:
AO: ramble_lunch Q: Churchkey PAX: BabyRuth(AOQ TheWall), BunkBed, QuickBooks, Bootleg, Bundy FNGs: None COUNT: 6 WARMUP: who is coming??? THE THANG: burgers at JBs. We can get double patties?!?! ANNOUNCEMENTS: ramble-book club summary. Check in on Bootlegs little girl. CK is symmetrical. COT:thankful for hops and friends
AO: sandlot Q: Keith Price (Blooper) PAX: Baby Seal, Bayou, Coin Flip, Fenway, Ruby FNGs: None COUNT: 6 WARMUP: Mosey to the top parking lot for island to island high knees, butt kicks, karaokes with SSH, TTT, Imperial Walkers, and all the circle things. Final warm up high knees to butt kicks to mosey back …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Flapper, Gepetto, Goodspeed, Lemmy, Full Metal Jacket FNGs: None COUNT: 6 WARMUP: FMJ graciously started with some stretches (yuck!) (I know it’s good for us!) YHC wrapping it up. Our oil derricks SUCK! Gonna be doing lots of those in the days to come. THE THANG: Arm day was …
AO: hammer Q: BooBoo PAX: Collar, Ratatouille FNGs: None COUNT: 3 WARMUP: stretches and burpees THE THANG: carry blocks around Ivy Hall. Stop at each mailbox on left for exercises ANNOUNCEMENTS: COT: traveling mercies
AO: swampfox Q: Sheets PAX: Kitty, Strom, Billy Bob, Sergeant Slaughter, Polo FNGs: None COUNT: 6 WARMUP: THE THANG: ANNOUNCEMENTS: COT: