Left out of Kidzu Count!
AO: Kudzu Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 250 Merkins, DB curls, Incline sit-ups; run 2 miles MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12
Columbia, SC
F3 Columbia Backblasts
Left out of Kidzu Count!
AO: Kudzu Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 250 Merkins, DB curls, Incline sit-ups; run 2 miles MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12
EZ ST’s Last Ride
AO: Rogue Q: Easy Street PAX: Snowflake, clickbait, Biggie Smalls, Cauliflower, Easy Street, noonan, Ash, Bailiff, Friar Tuck, Bemis, Mud Dawg ( 2nd F), BabyRuth, Shocker, Tube Socks, LA Gear, Prodigal FNGs: None COUNT: 16 WARMUP: Route explanation, others with some EC, and wondering if EZ ST would be coming in easy! THE THANG: www.strava.com/routes/3053340557732741916 …
Where the *#?! Is everyone!!
AO: Sawmill Q: Full Metal Jacket PAX: Rudder, Full Metal Jacket, Soft Kitty FNGs: None COUNT: 3 WARMUP: SSHs, IWs/Hillbillies, LBACs THE THANG: Deck o’Cards MARY: Stretches ANNOUNCEMENTS: $ fines forthcoming to all NO-SHOWS!! COT:Kitty thankful for new job and relationship with God-fearing young lady!
Fire Balls and Tron discs
AO: Thunder Q: Escrow PAX: Spot, Insanity, Strudel, SmokeScreen, CESS, Adrian, Betamax, Bucket Truck, Costanza, Escrow, Fallout (1st F), Oscar, Phlegm, SweetTart FNGs: None COUNT: 14 WARMUP: SSH, Michael Phelps, arm and leg stretch, TTT THE THANG: Fire Ball Run With penalties and exercises at intersections. Fire balls Lateral toss then ball swap then overhead …
Forest Alley Loop
AO: Swampfox Q: Fountainhead PAX: McLovin, Kilt, Leprechaun, Ramblin Man, Fountainhead FNGs: None COUNT: 5 Getting out of the breeze: SSH X 20 Imperials X 20 LBCs X 20 Mercans X 10 Squats X 20 BBSUs X 20 (OYO, Singles) Mosey down Winthrop to Citadel: Decline Mercans X 20 (OYO, Singles) Uphill BBSUs X 20 …
Table humpers special
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 …
Daily DEKA Double
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 …
Ruby Q
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 …
‘Shed on the Run
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 …