Columbia, SC

F3 Columbia Backblasts

4 Corners

AO: score Q: Lumen PAX: Crawlspace, Prenup, RayCharles, Nails FNGs: None COUNT: 5 WARMUP: SSHs, Windmills, Lil Baby Arm Circles, Assorted stretches THE THANG: Run to all 4 corners of parking lot and do merkins at one, squats at next, Big Boys at another and forgot what we did at another. Assorted brick work followed …

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Group Effort for Valdez

AO: sawmill Q: Flapper , Full Metal Jacket, Rudder (WeaselShaker) PAX: Flapper, Full Metal Jacket, Lemmy, Rudder (WeaselShaker), Bush FNGs: None COUNT: 5 WARMUP: Rudder (WeaselShaker) led us in a vigorous warmup with LBACs, IWs, HBs, Merkins, Flutters, Gas Pumpers, TTT, WM, Squats, and Finkle Swings THE THANG: Rudder (WeaselShaker) led us in the first …

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Dealers Choice

AO: sandlot Q: Ruby , Bayou, Fenway, Two Gloves PAX: Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: SSHs, TTTs, IWs, HBs x 15 each LBACs – forward and backwards x 10, OHPs, Seal claps x10 THE THANG: Dealers Choice Rd 1 – Ruby Pull ups x 10 Big boys x 20 Squats …

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History of Jello

AO: score Q: Crawlspace PAX: Lumen, Sled FNGs: None COUNT: 3 WARMUP: You all missed the best workout ever!! A short walk from our warm vehicles to the pre-circle hard pavement and back. THE THANG: After a short drive to EUG, we walked from our vehicles into EUG and back out. In the middle were …

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Rohrschach Run

AO: stumble Q: capgun PAX: capgun, HolyPoker, TomTom (3rd F) FNGs: None COUNT: 3 WARMUP: heated seats THE THANG: it’s shaped like a bunny, you creep ANNOUNCEMENTS: COT: as we enter Holy Week let’s make the final push to better ourselves

Cool spring

AO: the-rock Q: BooBoo PAX: Easy Street, Hawg, Leprechaun FNGs: None COUNT: 4 WARMUP: 100 merkins, 100 air squats THE THANG: merkins at bottom of hill, BBSU at top; start at 25 and decrease reps with each lap of hill. 1 for The Rock, 3 for Rocky Road ANNOUNCEMENTS: COT:

Ecclesiastical Tour for Holy Week

AO: 0500_club Q: Fallout PAX: Lobstah, Snowflake, Quaker, Cauliflower, Fallout FNGs: None COUNT: 5 WARMUP: Lobstah time THE THANG: 4-ish miles of at least 10 churches and 8 denominations ANNOUNCEMENTS: Runvergence and Cross Ruck this Friday at Amble and Kudzu ! COT: Prayers for Silent Bob’s daughter and everyone’s health in general

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