F3 Columbia Backblasts
AO: ramble Q: Tube Socks PAX: BabyRuth(AOQ TheWall), Huffy, 8 Mile, Tube Socks, Cauliflower, CESS, Turtle, Costanza FNGs: None COUNT: 8 WARMUP: circle around to Heyward/Woodrow THE THANG: Speed Segments strava.app.link/iMplcDbgREb ANNOUNCEMENTS: FHF phone-a-thon 11/22 Convergences on 11/23 and 11/24 CBHM 12/16 Festive Time Party at Historic Columbia 12/17 COT: Thankful for a commitments beyond …
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves, James Wanser (Kaffee) FNGs: 1 James Wanser (Kaffee) COUNT: 5 WARMUP: walk and talk and mosey THE THANG: No hope hill intervals 2.1 miles 2:00 intervals Assorted exercises during recovery (squats, merkins, big boys) ANNOUNCEMENTS: Titus chapter 10 Wednesday COT:
AO: scramble Q: Detour PAX: Duckie, Collar, Detour, SweetTart FNGs: None COUNT: 4 No Q so Detour called Sylvan out n back. Stayed together as a group whole run and added a lap around the AO to finish. Running word of wisdom for the morning, it’s comforting to know there’s a restroom close by.
AO: stumble Q: Fallout PAX: Belding, capgun, HolyPoker, Fallout FNGs: None COUNT: 4 WARMUP: Get excited that Belding is here!!! THE THANG: Gills creek parkway, up Rosewood, Kilbourne to Prentice, enjoy the surprise, then Tyler back to Rosewood, all the way to M.o.M , and back to the AO. ANNOUNCEMENTS: Thanksgiving convergence at Thunder, bootcamp …
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 510 Merkins ANNOUNCEMENTS: No Sir! COT:James 1:12
AO: 0500_club Q: Snowflake PAX: Boomhauer, Lobstah, LA Gear, Snowflake FNGs: None COUNT: 4 THE THANG: footpathapp.com/routes/CD7E0845-DB89-4880-9529-AA078EF6EFF2 ANNOUNCEMENTS: check slack COT: prayers for LA Gear’s wife, toothache of Lobstah, good health heading into Thanksgiving
AO: the_castle Q: Dog-Faced Gremlin PAX: Wham, Kamikaze, Buc-ee, Escrow, Dog-Faced Gremlin, High Stick, Burgundy, Fergie, Wannabe, McLovin, Turnpike, Turncoat, Katniss, none FNGs: 1 none COUNT: 14 WARMUP: 15x Side Straddle Hops, 15x TTT, 15x BAC’s- Forward/Reverse,. into Joel Osteens, 10x Merkins, 10x Flutters THE THANG: Mosey up to top of hill. Complete Loop,.. hitting …
AO: raw Q: Gepetto PAX: Goodspeed, Lemmy, Cheesesteak, Rudder (WeaselShaker), Ramjack FNGs: None COUNT: 6 WARMUP: A few stretches to the left and a few stretches to the right. THE THANG: Run miles at a start time that’s convenient for you. ANNOUNCEMENTS: see that channel COT: yes
AO: sandlot Q: Bayou PAX: Coin Flip, Ruby, Two Gloves, Broke Down, Runt, Bayou FNGs: None COUNT: 6 WARMUP: Wine Burpees for Coin Flip SSH x 10 + 1/4 Suicide + 3 Burpees TTT x 10 + 1/2 Suicide + 6 Burpees IW’s x 10 + 3/4 Suicide + 9 Burpees LBAC – 10 + …
AO: amble Q: Mud Dawg PAX: Bucket Truck, Lobstah, Froman, Nickelback, BigTime, boris, Double Rub, Betamax, Charley (f3Pele), Oscar, Fallout, Mud Dawg, Biggie Smalls, Nails, Sea Horse, Quick Dry FNGs: None COUNT: 16 WARMUP: here is the route THE THANG: strava.app.link/MwQRn1TKPEb ANNOUNCEMENTS: cold brew half and holiday party COT: