F3 Columbia Backblasts
AO: thunder Q: Fallout PAX: Adrian, CESS, Lobstah, Insanity, Phlegm, Tom Bodett (F3 Naperville), Oscar, robber, Fallout, Spot, Bucket Truck, Grand Canyon FNGs: None COUNT: 13 WARMUP: SSH, IC, 30 LBAC, IC, 20 (forward/reverse) Worlds Greatest Stretch Imperial Walkers, IC, 15 Squats, IC, 15 Merkins, IC, 10 Thru the Tunnel, IC, 10 THE THANG: Mosey …
AO: woodshed Q: Silver Bullet PAX: Teddy, Pondo, Silent Bob, Silver Bullet FNGs: None COUNT: 4 Work was done
AO: rogue Q: SweetTart PAX: Co-Pay, HolyPoker, Bemis, Swingline, Dory, Shocker, Winston FNGs: None COUNT: 8 WARMUP: some stretched some ran we all waited for Easy St THE THANG: Down MOM continue on Devine to Ott left on Ott then zipper between Ott and Kilbourne Cross streets are Blossom Coleman Wheat Wilmot Duncan Monroe turn …
AO: 0500_club Q: Fallout , Quaker PAX: Fallout, Quaker FNGs: None COUNT: 2 WARMUP: Quaker ran from his house, Fallout did burpees. THE THANG: High hill and back, with Fallout trying not to tear a tendon or something. ANNOUNCEMENTS: Who knows COT: Lobstah and Snowflake to get better. Boomhauer to return.
AO: raw Q: Snowden (Weasel Supporter) PAX: Gepetto, Snowden (Weasel Supporter), Betty Crocker, Rudder (WeaselShaker) FNGs: None COUNT: 4 WARMUP: Greet your neighbor THE THANG: Some walking Some running. Some laughing at Rudder’s joke. ANNOUNCEMENTS:. Please no flowers for Gepetto’s mother in law. The cat eats them. Gepetto can you remind us of her …
AO: scramble Q: Easy Street PAX: Gaston, Sergeant Slaughter, Tarek, Hawg, Collar, SweetTart FNGs: None COUNT: 7 WARMUP: Some ran from home, others stretched, some got there just in time. THE THANG: Pick your pain… Rock or no rock? strava.app.link/YyHTRMjRKGb strava.app.link/PRF6SFmRKGb ANNOUNCEMENTS: D2D coming up soon, maybe a Sprintvergence this week COT: Reach out to …
AO: ramble Q: Cauliflower PAX: Turtle, Stache, Windy, 8 Mile, Hasselhoff FNGs: None COUNT: 6 WARMUP: Stretching with State THE THANG: strava.app.link/wKt5MJaSKGb ANNOUNCEMENTS: Dam2Dam coming up in February. COT: Prayers for @churchkey surgery and speedy recovery.
AO: stumble Q: capgun PAX: capgun, HolyPoker, BabyRuth(AOQ TheWall), Pipeline FNGs: None COUNT: 4 WARMUP: enjoy the brisk breeze THE THANG: run a manly route ANNOUNCEMENTS: dam 2 dam, race for the place COT:
AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: A few basic stretches THE THANG: Merkins (Uphill/Downhill sets of 100) 5-10-20-30-20-10-5 x 3 = 300 merkins Shoulder Presses w/Coupon 10 sets of 10 reps = 100 presses ANNOUNCEMENTS: Nope COT:Praying for a co-worker undergoing heart transplant surgery this evening. …
AO: the_castle Q: Mimosa PAX: Big Worm, Buc-ee, Burgundy, Dog-Faced Gremlin, grilz, Kamikaze, Katniss, Mimosa, Special K, Turncoat, Turnpike, Wannabe, Wham FNGs: None COUNT: 13 WARMUP: SSH, Through the Tunnel, Calf Stretch, Hurdler Stretch THE THANG: Collect bricks for Guard Shack and back run. With street stops for 10-15-20 Merkins, Curls, OHP. Followed by Liberal …