F3 Columbia Backblasts
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: 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: 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: 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: 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: 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: 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 …
AO: -Rock Q: Hawg PAX: McNugget, Leprechaun, Hawg FNGs: None COUNT: 3 WARMUP: 50 merkins 50 squats THE THANG: 1 for The-Rock #30 Ruck 2 for Rocky Road dodging cars ANNOUNCEMENTS: 2/18/23 D2D 110K RELAY 3/11/23 10YR CHS ANNIVERSARY COT: Reminded that our health is a gift to be used to glorify God.
AO: _Castle Q: Big Worm PAX: Wannabe, Turncoat, grilz, Wham, Katniss, Turnpike, Escrow, Big Worm, Quaker, High Stick, T.O.Y, Special K FNGs: None COUNT: 12 WARMUP: arm circles, overhead claps, through the tunnel, SSH, merkins etc THE THANG: Castle Cross with sprints and increasing ladder of merkins and flutters and burpees and iron crosses MARY: …