Gloomy zoomy
AO: Raw Q: Betty Crocker PAX: Betty Crocker, Gepetto, Goodspeed, Grouper, Lemmy, Valdez, Shuttlecock FNGs: None COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Columbia, SC
F3 Columbia Backblasts
XTR1K+Deka
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Three Rounds – 10 Oblique Curls and Reach – 10 Transverse Lunges – 10m Fiddler Grab Walks – 30sex Run THE THANG: Block 1 – 3 Rounds – 4 Minute AMRAP – 5 Lat Push Offs + Jump Squats (L&R) – 8 Hi/Lo Wood …
Lamb Chop Special
AO: _Castle Q: QSignups PAX: Billy Bob, Escrow, grilz, High Stick, Kamikaze, Katniss, Quaker, Selfie, T.O.Y, Turncoat, Turnpike, Wannabe, Wham, Special K, Lamb Chop FNGs: None COUNT: 15 WARMUP: improvised THE THANG: TABATA with block curls, Bobby hurlers, LBC, Block press, big boys , frog leg big boys, F Mercuries, burpees, merkins, etc. intermission included …
Lone Man Workout
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 700 Merks MARY: Nope ANNOUNCEMENTS: P200 looms COT:Proverbs 3:5-6
Tabata
AO: Valhalla Q: Baconator PAX: Baconator, Fenway FNGs: None COUNT: 2 WARMUP: SSH, LBAC, IMPERIAL WALKERS THE THANG: 1. stairway mosey w/squats/merkins. 2. Tabata (25 sec exercise/15 sec rest) 6rounds then mosey and recover x 5 Exercises: squat variations, merkin variations, core variation MARY: ANNOUNCEMENTS: Lexington convergence and Charleston convergence COT: prayers for two gloves …
Ole’ Lester
AO: Amble Q: Snowflake PAX: Fallout (1st F), Snowflake, Swingline, Oscar, Double Rub, Nails, Trademark FNGs: None COUNT: 7 THE THANG: messed up my own route a bit, but got the traversal of Lester right. strava.app.link/kAiBvVX6Kxb COT: Had to scoot early myself, but prayers up for everyone as they go about their week.
Bull Riders, Bullseye-ers, and Kettle Bellers, Oh My!
AO: _Bull Q: Prodigal PAX: Pipeline, Silver Bullet, Teddy, TapeWorm, Backstop, Ziffel, Odyssey, Pondo, Serena, Flipper, Silent Bob, Ash, Prodigal, Schweddy, Jar Jar, Pajanimal FNGs: None COUNT: 16 WARMUP: OYO THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang …
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Monday 🍳
AO: Scramble Q: Tarek PAX: Collar, Flo, Gaston, Kitty, McNugget, Tarek FNGs: None COUNT: 6 WARMUP: THE THANG: strava.app.link/xwKh36LdLxb MARY: ANNOUNCEMENTS: @F3Swingline will be bringing his Peanut Butter tour to Scramble on Friday. Please bring a jar or jars of PB to donate to help support Connie Maxwell COT:
Lone Man Workout (from Atlanta)
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Not this time THE THANG: 625 Merks/200 Squats MARY: Nope ANNOUNCEMENTS: P200 awaits COT:James 1:12
Hawg’s VQ @ DAWNSTRIKE
AO: Dawnstrike Q: Hawg PAX: Fallout (1st F), Jar Jar, Oscar, Hawg, Snowflake, Betamax, Phlegm, @Suey FNGs: None COUNT: 8 WARMUP: IC SSH Imperial WALKERS HILLBILLIES LBAC F&R THE THANG: 5FOR5 WEIGHTED HIGH KNEES GOBLET SQUATS CHEST PRESS LEG PRESS FLUTTER KICKS W/ BLOCK each exercise for 1 minute for 5 rounds Cool down with …