F3 Columbia Backblasts
AO: sandlot Q: Bayou PAX: Running Rebel, Runt, Coin Flip, The Beast, Bayou, Two Gloves, Keith Price (Blooper), Showtime FNGs: None COUNT: 8 WARMUP: Inch Worm 30 Sec Cobra Stretch to Pike to Down Dog 15 Second Scorpion Right 15 Second Scorpion Left 15 Second Book Openers Right 15 Second Book Openers Left 15 Second …
AO: kudzu Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Lemmy, The Beast, Gepetto, Valdez, Rudder (WeaselShaker) FNGs: None COUNT: 6 WARMUP: little bit THE THANG: RUN! ANNOUNCEMENTS: REI has Normatec Boots on sale. COT: Prayers for Collette and family. For comfort and peace.
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Two Gloves FNGs: None COUNT: 5 WARMUP: 6:00 walk and talk THE THANG: Runners:3.4 mile interval Ruckers: 2.5 mile ruck ANNOUNCEMENTS: Sandlot Saturday @ Westwood 0630 COT:
AO: the_castle Q: Turncoat PAX: Fergie, Kamikaze, Katniss, Mimosa, Selfie, TOY, Wham, Gomer FNGs: None COUNT: 9 WARMUP: SSH, Through the tunnel, little baby arm circles, Joel Osteens, Downward dog and calf stretch, plank walk out THE THANG: Grab a coupon and Cusack to the first cul de sac. Then 20 goblet squats, 20 curls …
AO: ramble_lunch Q: Mud Dawg PAX: 8 Mile, SweetTart, Garnish, BunkBed, Cauliflower, Mud Dawg, Pinkman, Keystone, BabyRuth(AOQ TheWall), Churchkey FNGs: None COUNT: 10 WARMUP: move from the deck inside THE THANG: discuss a variety of topics including college football playoff and bunkbed passed his comps! ANNOUNCEMENTS: sign up for ramble book club COT: prayer for …
AO: ramble_lunch Q: Churchkey PAX: Mud Dawg, SweetTart, 8 Mile, Keystone FNGs: None COUNT: 5 WARMUP: Ramble Linch 1.0 THE THANG: Craft & Draft like Bosses ANNOUNCEMENTS: MORE RAMBKE LUNCH! COT: I may not need more Ramble Lunch if I’m being honest.
AO: amble Q: Froman PAX: Double Rub, Oscar, Nails, Nickelback, Trademark, Seahorse, Fallout, OBC, improv, Bucket Truck, QuickDry, Woody, Seeker FNGs: None COUNT: 14 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
AO: ramble Q: Bootleg PAX: 8 Mile, BabyRuth(AOQ TheWall), Bailiff, Bootleg, Bundy, Cauliflower, Churchkey, CESS, Garnish, Hawg, Huffy, Keystone, Mud Dawg, QuickBooks, SweetTart, Turtle, Winston FNGs: None COUNT: 17 WARMUP: Preview the route – assistance provided by Huffy THE THANG: Chair Jr., Son of the Chair ANNOUNCEMENTS: Cold Brew Half 12/16 – we are at …
AO: swampfox Q: Leprechaun PAX: BunkBed, Stent, Billy Bob, Collar, McNugget, Ratatouille FNGs: None COUNT: 7 WARMUP: Run a lap around Trenholm Plaza Parking lot. THE THANG: 30 minute HIIT workout PAX complete a round of the following: 11 Burpees 11 mountain climbers 11 jump squats 11 Big Boys 11 Carolina Dry Docks Run a …
AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket, Gepetto, Waterboy, Flapper, Lemmy, Shuttlecock FNGs: None COUNT: 6 WARMUP: SSHs/LBACs/IWs/Hillbillies/Windmills/Mtn Climbers THE THANG: Five Card Draw -Dealer deals 5 cards to each Pax; each pax can pick no more than 3 cards; best hand wins; pax do the exercises listed on each of winning …