F3 Columbia Backblasts
AO: thunder Q: Spot PAX: Betamax, Froman, DriveBy, Phlegm, Bezos, Bucket Truck, Costanza, Dog-Faced Gremlin, Huffy, Insanity, Kielbasa, Oscar, SmokeScreen, Spot FNGs: None COUNT: 14 WARMUP: World’s Greatest Stretch One lap around the field Four count SSH x 10 Four count squats x five Four count SSH X 10 Mosey to amphitheater THE THANG: 25 …
AO: rogue Q: Silent Bob PAX: Shocker, noonan, Easy Street, Bemis, Swingline, LA Gear, Quaker, clickbait, Flipper, Lobstah, Silent Bob FNGs: None COUNT: 11 WARMUP: Stand in the parking lot and be cold until we start running. THE THANG: It is a sin to have a run group on Tuesday/Thursday, but it is also a …
AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak, Flapper, Full Metal Jacket, Gepetto, Waterboy, Lemmy, Q-Beam FNGs: None COUNT: 8 WARMUP: Q over slept! 4 minutes late! But not too late for a respectable warm-up! SSH, LBAC, Squats, Don Quixote, IW, Hillbillies, Merkins, GasPumpers, Flitters, LBC, MORE MERKINS!! Finkle Swings (naturally!). Finish off with a lecture …
AO: hammer Q: Big Worm PAX: Bindi, Darlene, Ratatouille, Wally FNGs: None COUNT: 5 WARMUP: arm circles, arm raises, frankensteins done while walking in the parking lot. 10 merkins, 90 ab exercises, 10 under the tunnels, 5 pull-ups THE THANG: 4 sets with a mosey across the field and back after every set First and …
AO: sandlot Q: Runt PAX: Bayou, Coin Flip, Two Gloves FNGs: None COUNT: 4 WARMUP: Side straddle hop IC, through the tunnel, hill Billie’s, little baby arm circles THE THANG: Soccer Field with pain stations 10 burpees quarter mile run 10 burpees, 20 Freddie mercuries IC, quarter mile run 10 burpees, 20 mercuries IC, 30 …
AO: woodshed Q: capgun PAX: capgun, Teddy, Serena, McNugget, Pipeline, Chewy, Upchuck (Birmingham AL) FNGs: None COUNT: 7 WARMUP: mosey, LBAC, windmill, crisscross THE THANG: ~1.5 miles run 5×20 Merkin 5×20 Crunch 5×20 squat 5×20 Lunge L/R ~10 pull ups per pax ANNOUNCEMENTS: TTF, Cold Brew etc COT: praise and thanks for recovery and the …
AO: ramble Q: Winston PAX: clickbait, Nails, Filter, BabyRuth(AOQ TheWall), Huffy, Bundy, Turtle, 8 Mile, BunkBed, SweetTart, Churchkey, Love Child, Easy Street, QuickBooks, Mud Dawg, Hawg, Tube Socks, DriveBy, CESS, Oscar, TapeWorm, Winston, Trademark, BooBoo, Paper Boo, Tommy Boy, Windy FNGs: None COUNT: 27 WARMUP: Draw the # 1 and listen to complaints about run …
AO: stumble Q: capgun PAX: capgun, HolyPoker, Bidet, Ronaldo, Backup plan FNGs: None COUNT: 5 WARMUP: THE THANG: modified routes ANNOUNCEMENTS: cold brew half COT: Starbucks staff astonished only two for coffee
AO: raw Q: Snowden (Weasel Supporter) PAX: Valdez, Snowden (Weasel Supporter), Lemmy, Gepetto, Cheesesteak FNGs: None COUNT: 5 WARMUP: no! THE THANG: 5 miles at 9:20 pace ANNOUNCEMENTS: Blythewood Backpack Ministry boxes. sponsor a box. $60 split up among however many folks feel like donating. Feed a local family over christmas break. COT: prayers for …
AO: the_castle Q: Selfie PAX: Buc-ee, Escrow, Katniss, Wham, Fergie, Mimosa, Dog-Faced Gremlin, Turnpike, Kamikaze, Wannabe, Special K, Burgundy, High Stick, TOY, Selfie FNGs: None COUNT: 15 WARMUP: SSH Through The Tunnel Little Baby Arm Circles Overheard Arm Claps Burpees Calf stretches Plank Jacks THE THANG: Grab a set of bricks and run left out …