F3 Columbia Backblasts
AO: rogue Q: Sleasley PAX: Bemis, clickbait, Easy Street, Hawg, noonan, Shocker, Recount, Swingline, Quartermaster, Tommy Boy, Petri FNGs: None COUNT: 12 WARMUP: waiting for easy rider – many showed up to the sufferfest THE THANG: more like the ransacking of Gondor than the conquest of Mt. Doom ANNOUNCEMENTS: Cold Brew (12/16), Christmas Party (12/17), …
AO: brickpile Q: Cheesy PAX: Big Worm, Windmill, Woody, Napster FNGs: None COUNT: 5 WARMUP: Napster leads a long mosey to Daly Street then Michigan street. Some warm up exercises then three laps around the block with pain stations on each corner. Jump the wall and head to the courtyard for dips and wall sits. …
AO: hammer Q: Darlene PAX: Darlene, Ratatouille, Wally FNGs: None COUNT: 3 WARMUP: Warm Up Through the tunnel ×40 Back Flaps x40 Oil derricks x40 THE THANG: Mosey / Thang 1 Gas pumps x10 Lunges x10 Hand Release Merkins x20 Plank Jacks x20 Burpees x30 Dry docks x10 Mike Tysons x10 Squats x20 Angry Chair …
AO: the-bunker Q: Jar Jar PAX: Bidet, Ronaldo FNGs: None COUNT: 3 WARMUP: disclaimer then usual THE THANG: run around, pick up. heavy thing’s, mostly ourselves, get better ANNOUNCEMENTS: cold brew half COT: being a cheerful giver
AO: woodshed Q: Fallout PAX: Teddy, Fallout FNGs: None COUNT: 2 WARMUP: Pre-run, wait in the parking lot a few minutes, wonder what I’m going to do. Then, Teddy shows up! SSH, IC, 30 LBAC, IC, 30 (forward/reverse/overhead) Hand release merkins, 20 Imperial walkers, IC, 20 Thru the tunnel, IC, 15 Squats, 20 THE THANG: …
AO: score Q: Ripcord PAX: Crawlspace, OBC, Lumen, Spool, RayCharles FNGs: None COUNT: 6 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
AO: swampfox Q: Ramblin Man PAX: Leprechaun, Kilt, Polo, Stint, None FNGs: 1 None COUNT: 5 WARMUP: mosey to Converse Hill In Cadence x 15 SSH Squats Through the Tunnel Mosey down the hill Merkins + BBS x 15 Mosey up Hill Merkins + BBS+ Lunges x 15 Head back and grab blocks. THE THANG: …
AO: sandlot Q: Tinactin (F3 Naperville, IL) PAX: BunkBed, Bayou, Runt, Fenway, Two Gloves, Coin Flip FNGs: None COUNT: 7 Pre-COT: Recite the 5 Core Principles and Mission Statement of F3 WARMUP: Various exercises including TTT, SSH, etc THE THANG: www.strava.com/activities/10294363370 Involved exercises from 10-15 reps with a slow 1-3 then a fast on the …
AO: thunder Q: Huffy PAX: Oscar, Phlegm, Costanza, Spot, Adrian, Kielbasa, Bucket Truck, Ronda, Insanity, Garnish, Dog-Faced Gremlin, 13 FNGs: 1 13 COUNT: 13 WARMUP: 25 SSH In Cadence THE THANG: Suicide Loop 5 – Burpees 10 – Squats 15 – Imperial Walkers 20 – Merkins 25 – Freddie Mercury 30 – Lunges or Bonnie …
AO: sawmill Q: SweetTart PAX: Full Metal Jacket, Lemmy, Gepetto, Shuttlecock FNGs: None COUNT: 5 WARMUP: Wait to see if anyone is coming… no ok I guess I’m the Q. SSH, Merkins, Through the Tunnel, LBCs, Hip thrusts, side leg raises, cossack squats THE THANG: 5 rounds of 10 Merkins 20 squats 30 LBCs run …