F3 Columbia Backblasts
AO: swampfox Q: Leprechaun PAX: Nelly, Kitty, Stent, Sergeant Slaughter, Sheets, Polo FNGs: None COUNT: 7 WARMUP: SSH IC IW IC Merkins Squats Big Boys THE THANG: Mosey down Forest Drive with multiple pain station stops. Focused on building Ski Legs ANNOUNCEMENTS: Scramble team still needs one more runner for D2D. COT: Help guide us …
AO: score Q: Crawlspace PAX: Crawlspace, Lumen, Nails, Spool, Lovebug FNGs: None COUNT: 5 WARMUP: Standard warm up while we made sure Prenup didn’t roll in before we left campus. THE THANG: Lumen Loop with pain stations along the way. ANNOUNCEMENTS: Power transfer coming up February 8. Get ready for big changes…or maybe not. COT:Prayed …
AO: 0500_club Q: Snowflake PAX: Lobstah, Quaker, Fallout, Snowflake FNGs: None COUNT: 4 THE THANG: this with 39 burpees footpathapp.com/routes/FED368A7-9FA8-4C62-9EA8-3741821978AD COT: Luke 14:12-14 He said also to the man who had invited him, “When you give a dinner or a banquet, do not invite your friends or your brothers or your relatives or rich neighbors, …
AO: scramble Q: Duckie PAX: Sergeant Slaughter, Gaston FNGs: None COUNT: 3 WARMUP: THE THANG: up Sylvan, right on Meadowfield, back in Trenholm ANNOUNCEMENTS: COT:
AO: ramble Q: Turtle PAX: Huffy (CBHM Masters Champ), Bundy, Stache, SweetTart, Tube Socks, Turtle, Windy FNGs: None COUNT: 7 WARMUP: Bundy talks about his impact on sports teams until 5:32. THE THANG: almost 5 miles full of hills and thrills ANNOUNCEMENTS: not much going on COT: prayers for the blessings and the pax
AO: stumble Q: capgun PAX: capgun, Serena, TomTom (3rd F) FNGs: None COUNT: 3 WARMUP: shed layers and discuss it doesn’t feel like 40 THE THANG: debate hilly or flat, 3 or 4 miles ANNOUNCEMENTS: check slack COT: ✌️
AO: the_castle Q: Kamikaze PAX: Dog-Faced Gremlin, Selfie, Turncoat, Wannabe, Kamikaze FNGs: None COUNT: 5 WARMUP: Collect Medicine Ball – Parking lot – Slam- Squat – Press and Toss THE THANG: OHP – MB Slam, Curls – Chest Press – Kamikaze Pull Over Press and V-ups, LBC’s, Flutter with MB, Over Head Carry to Gazebo …
AO: amble Q: DriveBy PAX: Oscar, Nails, Lobstah, DriveBy FNGs: None COUNT: 4 WARMUP: we talked and I stretched THE THANG: We ran, just a slightly shorter route than posted. Then EZ did a flyby and stayed for the COT. ANNOUNCEMENTS: COT: Prayers for EZ’s parents, who are entering into retirement. Prayers for Steve, who …
AO: valhalla Q: Baconator PAX: Baconator, Backstop FNGs: None COUNT: 2 WARMUP: walk and talk THE THANG: 3 mile Interval run (no hope hill and Old still road) ANNOUNCEMENTS: this week reading plan on slack 👏🏻 backstop for posting it COT:. 🙏🏻 for Fenway and 2 gloves for speedy recovery
AO: the-rock Q: Kitty PAX: Hawg FNGs: None COUNT: 2 WARMUP: Hawg ran to AO THE THANG: 2 for Rocky Road ANNOUNCEMENTS: Scramble still needs 1 for Dam to Dam COT: Pray for FA officer injured in wreck