F3 Columbia Backblasts
AO: Stumble Q: Easy Street PAX: Ash, Chewy, Easy Street, heist, Pipeline, Prodigal, Recount, TapeWorm, TomTom, Corndog, HolyPoker FNGs: None COUNT: 11 WARMUP: Wait for birthday boy and explain route as Corndog contemplate his cutoff THE THANG: strava.app.link/41dyxrdHfxb MARY: Bring fought off by Tom Tom ANNOUNCEMENTS: Charleston 10 year 3/11, Sesqui Ultra this weekend, Dam …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 30 lb dumbells no rest 12 reps regular bench press 12 reps close grip 12 reps chest flies 30 lb dumbells 10 curls 10 military press Every 30 seconds 10 merkins 10 rounds 10 Bench Press – 50 lb …
AO: Swampfox Q: Leprechaun PAX: Wally, Stretch, Ratatouille, Pinkman, Misfire, Collar, Bindi, Blowout, Sheets, Leprechaun FNGs: None COUNT: 10 WARMUP: 20 SSH IC 20 Imperial walkers IC 10 MERKINS IC 20 Tempo Squats IC Mosey THE THANG: Complete as many rounds as possible in 20 minutes. 1 Round is 5 Burpees 10 Merkins 15 Squats …
AO: Rogue Q: Bemis PAX: Bemis, Biggie Smalls, Cauliflower, clickbait, Easy Street, Friar Tuck, Mud Dawg ( 2nd F), Shocker, Swingline FNGs: None COUNT: 9 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: upcoming Races and Relays, Charleston 10 year COT: lots of healing prayers needed and prayers for surgeries for family
AO: Woodshed Q: Teddy PAX: Silent Bob, Silver Bullet, Teddy FNGs: None COUNT: 3 3 pax for a brisk block beatdown at Woodshed this morning. WARMUP: 20 sidestraddle hops in cadence, 20 imperial walkers in cadence, little baby arms circles in cadence (12 forward, 12 back, 10 overhead claps, &10 raise the roof), 20 windmills …
AO: Rogue Q: Bemis PAX: Bailiff FNGs: None COUNT: 1 WARMUP: THE THANG: Q’s thumb is too big for the little checkboxes. MARY: ANNOUNCEMENTS: COT:
AO: Rogue Q: Bemis PAX: Bailiff, Bemis, Biggie Smalls, Cauliflower, clickbait, Easy Street, Friar Tuck, Mud Dawg ( 2nd F), Shocker, Swingline FNGs: None COUNT: 10 WARMUP: Talk about the route THE THANG: 23 mins down rosewood then turn around MARY: ANNOUNCEMENTS: All the races and Charleston 10 yr COT:Prayers for all of the surgeries …
AO: Sandlot Q: Bayou PAX: Runt, Ruby, Two Gloves, Honey Do, Coin Flip, Bayou FNGs: None COUNT: 6 WARMUP: 3 Burpees 9 SSH IC 9 Burpees 9 Thru-The-Tunnel IC 7 Burpees 9 Imperial Walkers IC 5 Burpees 9 Hillbillies IC 3 Burpees 9 LBAC IC 3 Burpees THE THANG: – Four Rounds 3 Clean and …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: Caroline Girvan Epic III Day 49 workout ass kicker! MARY: ANNOUNCEMENTS: – 2-18-23 is Dam to Dam Relay – 3-11-23 is the 10th Anniversary of F3 Charleston on the Yorktown. – March is the 9th Anniversary of F3 Lexington …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp – 60min THE THANG: Foundations – Tempo 2-0-2 on all but swings; 4 Rounds 8 Sutcase Deadlifts 8 Band/ Tubing High Rows 8 KB Pullovers REST 30 sec 8 SA KB Swings L 8 DB Ham Curks 8 SA KB Swings …