F3 Columbia Backblasts
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, Squats, hillbillies, LBAC THE THANG: 3 laps around campus 11 rounds of running stairs and a pain station at the bottom of each flight (merkins, squats, BBSU) ANNOUNCEMENTS: AOQ handoff in February (date tba) COT: New study following Bible …
AO: bladerunner Q: Snowden (Weasel Supporter) PAX: Rudder (WeaselShaker), The Beast, Lemmy, Full Metal Jacket, Snowden (Weasel Supporter) FNGs: None COUNT: 5 WARMUP: Discussing running THE THANG: running ANNOUNCEMENTS: rotary run COT: planning your sermon using the RCL
AO: down_range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: x 3 Rounds 5 Reverse Lunges Ea 5 Inch Worms 10 Donkey Kicks 10 Arm Circles Ea 10 Reverse Lunch Rotations 10 Ankle Hops THE THANG: Block 1 – EMOM x 5 Rounds Min 1 – Bike Legs Only (10 Cals) Min 2 – …
AO: sawmill Q: Flapper PAX: Betty Crocker, Flapper, Full Metal Jacket, Lemmy, Rudder (WeaselShaker), Valdez, Waterboy, Goulash FNGs: None COUNT: 8 WARMUP: Mosey around building to cheese grater 24 SSH 10 IW 10 HB 10 TTT 10 WM 12 4 count squats 12 4 count Jane fondas both sides 12 4 count fane jondas both …
AO: thunder Q: Bucket Truck PAX: Strudel, Dog-Faced Gremlin, Billy Bob, Bucket Truck, CESS, Adrian, Costanza, Fallout, Huffy (CBHM Masters Champ), Oscar, Spot, SweetTart FNGs: None COUNT: 12 WARMUP: Michael Phelps, Shoulder Stretches, Hamstring Stretches, 5 Burpees THE THANG: Mosey to Hill on Blossom Street. Work your way through 15 exercises by running to top …
AO: rogue Q: Bemis PAX: capgun, Easy Street, Swingline, Shocker, Lobstah, clickbait, @quartermaster FNGs: None COUNT: 8 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
AO: woodshed Q: Silent Bob PAX: Silver Bullet, Pipeline, Teddy, Silent Bob FNGs: None COUNT: 4 WARMUP: – Slaughter Starter (Burpees x20) – Side Straddle Hops – Imperial Walkers – Grass Pickers – Arm Circles (multiple variations) – Burpees x15 THE THANG: – Run around Circus (6 laps, Sets of Burpees increasing from 10-15 at …
AO: hammer Q: Dealers’ Choice PAX: Collar, Bindi, Ratatouille, Pinkman FNGs: None COUNT: 4 WARMUP: Ratatouille THE THANG: Dealers choice from Pinkman, Collar, and Bindi ANNOUNCEMENTS: Congrats to Wally and the family for the arrival of Caleb. COT: Ratatouille led
AO: score Q: Ripcord PAX: Crawlspace, Lumen, Prenup, Nails FNGs: None COUNT: 5 Standard Score Warm up THE THANG: brick and blocks, total body w some trips to the fence and back Pray for Crawlspace Mom who had a fall but recovering. :
AO: swampfox Q: Kitty , McNugget, Stent PAX: McNugget, Stent FNGs: None COUNT: 3 WARMUP: By Kitty THE THANG: Split Q in thirds. Ran around and did some Block work. Blocks were harmed but we got better ANNOUNCEMENTS: HNY! Still 1 slot available for Scramble Dam to Dam team COT:Yep