F3 Columbia Backblasts
AO: 0500_club Q: Quaker PAX: Lobstah, Quaker, Fallout FNGs: None COUNT: 3 WARMUP: Nah THE THANG: We ran the route, kinda. @Fallout got in a 5k, @Lobstah had a Code Brown, and YHC dodged the Owl on Kalmia for a solo finish – footpathapp.com/routes/fd6f727d-55a3-4bee-96e0-1fd84eaa121b ANNOUNCEMENTS: Check Slack #announcements COT: @Lobstah prayed us out
AO: the_castle Q: Billy Bob PAX: Katniss, grilz, Wham, Turncoat, Mimosa, Dog-Faced Gremlin, Fergie, Buc-ee, McLovin, Turnpike, Special K, Kamikaze, Wannabe, High Stick, Shakespeare FNGs: None COUNT: 16 WARMUP: various IC count exercises THE THANG: Mosey to Braddock Pt stop sign for instructions. Mailbox Mayhem Round 1: 3 exercises. Merkins, Heel tap crunches, squats. Sprint …
AO: sawmill Q: Goodspeed PAX: Full Metal Jacket, Cheesesteak, Gepetto FNGs: None COUNT: 4 WARMUP: SSH, LBAC, IW, HB, TTT, THE THANG: Mosey to the school 5 burpees 10 Squats 15 Flutters Mosey 1 lap 5 Flutters 10 burpees 15 Squats Mosey 1 Lap 5 Squats 10 Flutters 15 burpees. PAX thought this wasn’t enough. …
AO: scramble Q: Tarek PAX: Kitty, Hawg FNGs: None COUNT: 3 WARMUP: THE THANG: strava.app.link/RC8FvzbqAFb ANNOUNCEMENTS: COT:
AO: dawnstrike Q: Betamax , Betamax, Jar Jar, Lobstah, Oscar PAX: Betamax, Jar Jar, Lobstah, Oscar FNGs: None COUNT: 4 WARMUP: Beta THE THANG: Lap around school to the blocks. Lobstah 15 x Curls 15 x Overhead 15 x Squats Wall squats with block 30 x chest press Another round Jar Jar Mozey with blocks …
AO: the-wall Q: Bundy , QuickBooks PAX: Hawg, Turtle, Tarek, Keystone, Sleasley, DriveBy, Mud Dawg, Fallout, Stache, Winston, BunkBed, Lego, Tube Socks, Kitty, BabyRuth(AOQ TheWall), Swingline, Silver Bullet, Love Child, Prodigal, Biggie Smalls, Chyna, Pipeline, Huffy, Ash (COMZ), HolyPoker, Nails, Cauliflower, Garnish, Bootleg, Bailiff, Quaker, Easy Street, CESS, SweetTart, Ziffel, Bemis, Costanza, Freud FNGs: 1 …
AO: ramble_lunch Q: BunkBed PAX: Mud Dawg, Jar Jar, Cottontail, Churchkey, Bundy, Bootleg, SweetTart, Sleasley, Cauliflower FNGs: None COUNT: 11 WARMUP: River Rat opens early for @Churchkey! @Mud_Dawg has to pull a uiee THE THANG: YHC dazed and confused not knowing the proper protocol as the waitress walks away with his food. Make fun of …
AO: amble Q: BunkBed PAX: Woody, Biggie Smalls, Mud Dawg, Oscar, Double Rub, Easy Street, Fallout, Tommy Boy, Trademark, Quickdry FNGs: None COUNT: 11 WARMUP: Talk about my odd adventure down Knox Abbot seeing a girl twerking and Oscar taking shots at the slackblasts for the 2ndF activities (hopefully one day soon I can figure …
AO: down_range Q: SweetTart PAX: SweetTart, olive oil, Penny stock, lil papi, lil slugger, buttermaker, steel toe, FNGs: None COUNT: 8 WARMUP: countoff to pick teams THE THANG: 1 hour of Soccer with the glow ball ANNOUNCEMENTS: get out and post the next couple weeks, watch the Clash Twitter for location and sport COT: Prayers …
AO: sawmill Q: Snowden (Weasel Supporter) PAX: Waterboy, Full Metal Jacket, Shuttlecock, Gepetto, Lemmy, The Beast, Snowden (Weasel Supporter) FNGs: None COUNT: 8 THE THANG: Run, Merkin ANNOUNCEMENTS: Kiawah Discount Rate! COT: Who drove the Kia?