F3 Columbia Backblasts
AO: sawmill Q: Full Metal Jacket PAX: Cottontail, Flapper, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder (WeaselShaker) FNGs: None COUNT: 7 WARMUP: Yep! SSHs, IWs/Hillbillies/TTTs/Windmills THE THANG: -Iron Crosses done to “Bring Sally Up” (3+Mins) -Three exercise stations -Each Pax went to block pile to get one coupon & 2 heavy bricks and placed them …
AO: thunder Q: Fallout PAX: Quaker, Easy Street, Recount, SweetTart, Fallout, Oscar, Quartermaster, Prodigal, Huffy, Shocker, Swingline, PaperJam, Snowflake, Spot, BabyRuth(AOQ TheWall), Hawg, Darlene, BunkBed, Lobstah, Selfie, Bemis, Silent Bob, Tinactin (F3 Naperville, IL), clickbait, LA Gear, heehaw, Dog-Faced Gremlin, TapeWorm, Friar Tuck, Seahorse FNGs: None COUNT: 30 WARMUP: Couple ran a pre-Rogue Gobbler 5k, …
AO: sandlot Q: Ruby PAX: Coin Flip, Fenway, Backstop, Ruby, Two Gloves, Sandstorm FNGs: 1 Sandstorm COUNT: 6 WARMUP: IWs, TTHs, SSHs, HBs, x 20 each LBACs – forward and backwards x 10 each RTRs, Seal claps, Michael Phelps x 10 each THE THANG: 7 stops with 3 exercises 1 – 11 burpees, 23 goblet …
AO: 0500_club Q: Fallout PAX: Fallout, Lobstah FNGs: None COUNT: 2 WARMUP: singing in the rain THE THANG: running in the rain ANNOUNCEMENTS: were wet for Iron yard start COT: pushed to after Ironyard
AO: iron_yard Q: Fallout PAX: Snowflake, Lobstah, Silver Bullet, Teddy, Pondo, Fallout, Scarlett FNGs: None COUNT: 7 WARMUP: SSH, IC, 30 Imperial walkers, IC, 20 Thru the tunnel, IC, 10 Swings (15) x3 Bottom squats, 30s x 3 Around the world (10) x3 Curls (15) x3 THE THANG: Single Bell, x3: Kickstand Deadlifts (10) Z-Presses …
AO: ramble Q: Bootleg PAX: 8 Mile, Bailiff, Bootleg, Bunch, Churchkey, DriveBy, Garnish, QuickBooks, SweetTart, Turtle FNGs: None COUNT: 10 WARMUP: Get rained on THE THANG: Run The Chair. We saw a chair on the route—good omen. Rainy. www.strava.com/routes/3161782563535863830 ANNOUNCEMENTS: Lots to share—go to the Announcements channel. COT: Prayers for Syd and the Mouzakis family. …
AO: stumble Q: Serena PAX: TapeWorm, Chewy, HolyPoker, Belding, Odyssey FNGs: None COUNT: 6 WARMUP: Cotters to Belding!! Grumbling about the rain THE THANG: Wed goal is to run an hour, ~10k. Today we pointed towards 5 Points ONB (Jake’s sits at 3.1 mi). ANNOUNCEMENTS:Thanksgiving Thunder and Rogue, Black Friday Convergence at Sumble, Saturday Spur …
AO: valhalla Q: Backstop PAX: Fenway, Ruby, Two Gloves, 4 FNGs: None COUNT: 5 WARMUP: THE THANG: discuss book 📕 ANNOUNCEMENTS: Half brew COT: Zeal in Christianity is a burning desire to please God, to do His will, and to advance His glory in the world in every possible way.
AO: the-bunker Q: Green Pee PAX: Jar Jar, Bidet, Ronaldo, Blaster FNGs: 1 Blaster COUNT: 5 WARMUP: disclaimer THE THANG: VQ for Green Pee. mostly relentless repetition under the awning. been a little run when a laying rain lighted up ANNOUNCEMENTS: various upcoming workout in service opportunities COT: green pee. sharing some inspiration and encouragement …
AO: bladerunner Q: Rudder (WeaselShaker) PAX: Cottontail, Full Metal Jacket FNGs: None COUNT: 3 WARMUP: None, per se. THE THANG: Original style Bladerunner: Mosey+ (eh Flapper?) for approximately 1/2 mile to end at AO. Do a couple shoulder exercises and a couple Ab exercises (dealers choice). Rinse & Repeat. Did it six times. Yes, it …