F3 Columbia Backblasts
AO: -Bunker Q: Backstop, Jar Jar, Birthday Suit, Quaker PAX: Jar Jar, Birthday Suit, Quaker, Backstop FNGs: None COUNT: 4 WARMUP: -side, straddle hop 1-Burpee Hillbillies- 2 Burpee little baby arm circles -3 Burpee’s fast slow Merkin- 4 Burpee’s helicopter squats 5- burpees THE THANG: baseball ⚾️ field Indian run around baseball field. Bear crawled …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: Foundation – 3 Rounds – Single Arm Weighted Situps – 10 – KneelingWindmills – 20 sec Single Leg Bridge Hold – 10 Leg Raises – 10 Banded Good Mornings Block 1 – Three Rounds – 3 Turkish Get Ups R …
AO: -Wall Q: Churchkey PAX: Churchkey, SweetTart, Hawg, Stache, 8 Mile, Winston, Tube Socks, BunkBed, Pipeline, Cauliflower, Kitty, Silent Bob, Biggie Smalls, Bundy, Friar Tuck, Snowflake, Love Child, Lego, Bunch, CESS, BabyRuth, LA Gear FNGs: None COUNT: 22 WARMUP: coffee and good poops THE THANG: Dam-2-Dam Relay MARY: cold beer, good music, shit talking, & …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 300 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:Psalm 73: 23-26
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 500 Merks + 100 Squats MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12!
AO: Amble Q: DriveBy PAX: Betamax, Biggie Smalls, BunkBed, DriveBy, Fallout (1st F), Froman, Mud Dawg ( 2nd F), Nails, Ripcord, Schweddy, Double Rub, OBC FNGs: None COUNT: 12 WARMUP: Tell everyone the route three times THE THANG: Three laps while being serenaded by a 🚂, 🛻, 🚗 while smelling stale 🍻. MARY: ANNOUNCEMENTS: COT: …
AO: Kudzu Q: Betty Crocker PAX: Betty Crocker, Goodspeed, Lemmy, Rudder, The Beast, Valdez FNGs: None COUNT: 6 WARMUP: rudder educated us about wild noises cats make when reproducing. Also, he explaned anatomy of a cat penis. This all happened in first 3 min of ruck. THE THANG: four ruck. Two run MARY: ANNOUNCEMENTS: COT:
AO: _Castle Q: DoubleDown PAX: Big Worm, grilz, High Stick, Kamikaze, Katniss, Quaker, Turnpike, Turncoat, Wannabe, Wham, Escrow, DoubleDown, Special K FNGs: None COUNT: 13 WARMUP: SSH,TTT,mosey,arm circles,etc. THE THANG: four round, block: and brick, TABATA minute on, 20 sec off with mosey runs in between. Rd 1. Merkins, dead lifts, curls, iron cross, chest …
AO: Ramble Q: Snowflake PAX: Lego, Love Child, Traitor, Winston, BabyRuth, Stent, Tube Socks, SweetTart, Welcome Week, Bundy, Churchkey, 8 Mile, Ronda, Snowflake, Costanza, Friar Tuck, Cauliflower FNGs: None COUNT: 17 WARMUP: The downhill part on Maple THE THANG: strava.app.link/2N98c41vuxb ANNOUNCEMENTS: Sunday ramble fam hang out – I forget the time. Inquire for details. COT: …
AO: Stumble Q: Prodigal PAX: Prodigal, TomTom, Ziffel, Ash, TapeWorm, LA Gear, Pondo, Teddy, Silver Bullet, HolyPoker, Chewy, Corndog FNGs: None COUNT: 12 WARMUP: Wait for stragglers. THE THANG: routes.rungoapp.com/route/T2K9tBUl6z MARY: Theotokos ANNOUNCEMENTS: D2D TOMORROW; Lexington 9-Year 3/4; CHS 10-Year 3/11 COT: Prayers for various family members’ health concerns.