F3 Columbia Backblasts
AO: ramble Q: BabyRuth(AOQ TheWall) PAX: QuickBooks, Bundy, Keystone, Tube Socks, Swingline, BabyRuth(AOQ TheWall), Hawg, Turtle, Costanza, Love Child, 8 Mile, Windy, Hasselhoff, Preppy FNGs: None COUNT: 14 WARMUP:stretch maybe a few pre miles THE THANG: www.strava.com/routes/3184915231107216982 ANNOUNCEMENTS: Runvergence at Amble this Friday COT:Thankful we made it through our teenage years and prayers for those …
AO: stumble Q: co-pay , Serena, HolyPoker PAX: Kenny G, HolyPoker, Prodigal, Serena, TapeWorm, TomTom (3rd F), Ziffel, co-pay, François FNGs: None COUNT: 9 WARMUP: THE THANG: we runned ANNOUNCEMENTS: Runvergeance COT: Remembering Tom Hall, meet your spouse where they are.
AO: the-bunker Q: Jar Jar PAX: SweetTart, Bidet, Ronaldo, Meat Loaf, Blaster FNGs: None COUNT: 6 WARMUP: disclaimer and usuals THE THANG: Mosey around with various pain stations, Cindy, tire pushes, suicides, and killer Bs ANNOUNCEMENTS: runvergence tomorrow at amble COT: the power of prayer
AO: 0500_club Q: Fallout PAX: Quaker, Lobstah, Fallout FNGs: None COUNT: 3 WARMUP: Burpees and discussing Quaker forgetting his watch. Also, will Boomhauer come back? THE THANG: Blossom out and back, as Beta intended. Lobstah peeled off for an appointment at church. Quaker continued to ask to go farther, he is a maniac without his …
AO: the-bunker Q: Jar Jar PAX: SweetTart, Bidet, Ronaldo, Meat Loaf, Blaster FNGs: None COUNT: 6 WARMUP: disclaimer and usuals THE THANG: Mosey around with various pain stations, Cindy, tire pushes, suicides, and killer Bs ANNOUNCEMENTS: runvergence tomorrow at amble COT: the power of prayer
AO: the_castle Q: Big Worm PAX: Escrow, High Stick, Fergie, Mimosa, Katniss, Wham, Special K, Wannabe FNGs: None COUNT: 9 WARMUP: some active stretching while walking in the parking lot THE THANG: 4 ladders First ladder: burpees 6, 5, 4, 3, 2, 1. 20 SSH after each set of burpees. After each set of burpees …
AO: amble Q: Mud Dawg PAX: Nails, Oscar, Biggie Smalls, Mud Dawg FNGs: None COUNT: 4 WARMUP: pre mile by MD THE THANG: down and around five points ANNOUNCEMENTS: runvergence friday COT:thank you for bringing these men out here to better themselves and each other
AO: rogue Q: Swingline PAX: Bemis, Easy Street, Quaker, HolyPoker, Shocker, noonan, Dory FNGs: None COUNT: 8 WARMUP: Flipper doing what’s most important – take care of his kids – so had to pass on the Q. Swingline explained the route. Bemis inserted some type of dad joke about Claremont and Belmont. Shocker and Noonan …
AO: swampfox Q: McNugget PAX: Leprechaun, Kilt, Sergeant Slaughter, Sheets, McNugget, Polo FNGs: None COUNT: 6 Warm up: Slaughter Starter 20 burpees oyo 30 second stretch Mountain Climber ICx15 Slow/fast Squat ICx10 Slow/fast merkins ICx10 Grab Blocks To Citadel Park with block, cusack, farmers carry, fireman’s carry Various pain stations along the way: Curls, overhead …
AO: score Q: Spool PAX: Nails, Crawlspace, Ripcord, Lumen, Spool FNGs: None COUNT: 5 WARMUP: The usual + some stretching THE THANG: Fought through BrickPile to get some “toys” and headed for the bus shelter to avoid the threat of rain. 20/20/20 calf raises Wall sit with Brick curls AND OHP A little @ballboy BS …