F3 Columbia Backblasts
AO: Dawnstrike Q: Betamax, Oscar PAX: Betamax, Oscar, DriveBy, Phlegm, Lobstah, Sooie, Snowflake FNGs: None COUNT: 7 WARMUP: Mosey into Shandon. THE THANG: First half on @Fallout’s security tapes. Second half blocks and wall sits. Legs still shaking!! ANNOUNCEMENTS: @Snowflake to camp on James Island the night before Charleston 10 yr on March 11. Talk …
AO: Battle Q: Prodigal PAX: Prodigal, Ronda, Spot, Ward Bradley FNGs: None COUNT: 4 WARMUP: Mosey to football field, SSH, LB Arm Circles, OH Claps, Raise the Roof, Michael Phelps, Squats THE THANG: 7 of Diamonds: 7 burpees at each corner of the football field, followed by 14 merkins, 21 big boys, 28 squats, 21 …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes of elliptical THE THANG: 30 minutes of 1 minute work 20 sec rest. 2 rounds bench press – 30 lb dumbells military press- 20 lb dumbells pullovers – 30 lb dumbells 4 rounds each leg static lunges – 20 lb dumbbells RDL …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp – 60min X3 rounds 10 Hinge w/ Band OH reach 10 Ring Scap Retractions 10 Ring Ys as DB Scap Raise 30 sec Bridge Hold w/ Heel Lifts 20 sec Dead Bus Hold each side THE THANG: Foundations – Tempo 2-0-2 …
AO: Sawmill Q: Full Metal Jacket PAX: Betty Crocker, Cheesesteak, Flapper, Gepetto, Goodspeed, Full Metal Jacket FNGs: None COUNT: 6 WARMUP: Stretches for some, maybe not for others THE THANG: some pax ran miles; 2 pax beat down MARY: Beat Down: -Mosey to playground -SSHs/Merks/BBSUs/Squats-5reps of each exercise for 2 mins (repetitive); run a lap …
AO: -Bunker Q: Cottontail PAX: Cottontail, Jar Jar FNGs: None COUNT: 2 WARMUP: mosey, SSH, imperial walker, hillbillies, TTT, prolly some others and half assed disclaimer THE THANG: 3 stop mosey enroute to playground: 1st: erkin, dip, derkin; 2nd: jump squats, side lunges, squats; 3rd: BBSU, flutters, v-ups. Playground: 3 evolutions of pull-ups, box jumps, …
AO: Prowl Q: Baconator PAX: Baconator FNGs: None COUNT: 1 WARMUP: 10 minute warm up THE THANG: 4.18 mile run MARY: ANNOUNCEMENTS: COT:
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: 1 Min John Wayne THE THANG: Block 1 – Endurance – 5 Mile Run Block 2 – Interval DEKA Work 30-60-90-90-60-30 Assault Bike 25 Med Ball Situps (20lb) 30 Reverse Lunges (33lbs) 24 Gorilla Rows (52lbs) 20 Box Step Overs 10 Core Bag Burpees …
AO: Kudzu Q: Snowden PAX: Lemmy, Rudder, Shuttlecock, Full Metal Jacket, Snowden, Goodspeed, Cottontail FNGs: None COUNT: 7 WARMUP: Vacillate about whether this is a good idea. At home. THE THANG: Show up. Run with the worst person on the planet, Lemmy. And Rudder. Or ruck with cottontail and goodspeed, or do many reps of …
AO: _Castle Q: Billy Bob PAX: Big Worm, Wannabe, Kamikaze, Katniss, Escrow, Turnpike, Billy Bob FNGs: None COUNT: 7 WARMUP: Imperial Walkers IC x 15 SlowFast squats IC x 15 LBAC forward/reverse/overhead clap IC Side Lunge, open gate, close gate, forward lunge, Butt kicks, high knees. THE THANG: DORA 123: pair up for 100 merkins, …