F3 Columbia Backblasts
AO: Hammer Q: Ratatouille PAX: Bindi, Blowout, BooBoo, Collar, Ratatouille, Stretch, Zuba, Zima FNGs: None COUNT: 8 WARMUP: Merkin 14 IC SSH 14 IC LBAC 14 IC Reverse LBAC 14 IC Through the tunnel 14 IC THE THANG: Partner up with blocks in the parking lot. One partner does series of 2 hand release burpees …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: Assault Bike 3 Rounds (60:45) Med Ball Sit-ups (1×30) Med Ball Wall Toss (1×25) Assault Bike 60 sec Push Weighted Reverse Lunges (40 reps) 24in Box Step Ups (35) Man Makers (25) Stairstepper 25 Minute HILT MARY: Steam Room …
AO: Sandlot Q: Ruby PAX: Bayou, Coin Flip, Runt, Two Gloves FNGs: None COUNT: 5 WARMUP: SSHs x 15, 3 burpees, TTHs x 15, 3 burpees, IWs x 15, 3 burpees, Abe Vigodas x 15, 3 burpees, LBACs forward and backwards x 10 each, 3 burpees, Raise the Roof, seal claps x 10 each, 3 …
AO: Woodshed Q: Teddy PAX: Silent Bob, Silver Bullet, Side Salad, Teddy FNGs: None COUNT: 4 WARMUP: 25 x sidestraddle hops. in cadence THE THANG: mosey out Chamblee, pause for pain station – 20 ‘mericans and 20 squats all OYO. Continue moseying to Indian Mound – ran to the bottom of the hill, did 5 …
AO: Armory Q: Serena PAX: Backstop, Fallout (1st F), Nails, Serena, Nails’ K9: Lilly FNGs: None COUNT: 4 WARMUP: 10 burpees for Cardinal THE THANG: Discussed Q Source: Group. We’re designed to combine with others and lead. Also, Nails says ‘get off his lawn!’ MARY: ANNOUNCEMENTS: COT:Prayers for family of Fallout’s co-worker who passed at …
AO: _Castle Q: grilz PAX: T.O.Y, High Stick, Wham, Turnpike, Kamikaze, Escrow, Katniss, Wannabe, Turncoat, grilz, Special K, Rubber FNGs: None COUNT: 12 WARMUP: SSH,LB arm circles, SF Merkins, SF squats, through the tunnel, stretches. etc. THE THANG: SF Block exercises of curls, squats, anchor drops, shoulder presses, triceps, etc. Block Doras two rounds each …
AO: Bladerunner Q: Snowden PAX: Rudder, Cheesesteak, Shuttlecock, Lemmy, Snowden, Waterboy, Gepetto FNGs: None COUNT: 7 plus maybe FMJ when i hear back WARMUP: 6 miles (gepetto, lemmy, shuttlecock) THE THANG: 4 miles MARY: Is that waterboy running toward us? ANNOUNCEMENTS: yes it is COT: rudder hc’d and he meant it. despite getting sucked into …
AO: Amble Q: TapeWorm PAX: TapeWorm, Nails, Love Bug, Oscar, improv, Trademark, Backstop, Fallout (1st F), Lily FNGs: None COUNT: 8 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Amble Q: TapeWorm PAX: improv, TapeWorm, Love Bug, Trademark, Serena, Backstop, Nails, Oscar, Fallout (1st F), Lily FNGs: None COUNT: 9 Tapeworm led us to Hi Hell for some elevation and we ambled around in the drizzly gloom Kotters to Trademark with a healthy metatarsal
AO: Ramble Q: Easy Street PAX: SweetTart, Stache, Cauliflower, Bundy, Mud Dawg ( 2nd F), Lego, Biggie Smalls, Huffy, Friar Tuck, BabyRuth, Easy Street, SubPrime FNGs: None COUNT: 12 WARMUP: Early Bus of various paces and distances by some. Epic fail of Route description by YHC. Once you get to a certain age you can …