F3 Columbia Backblasts
AO: _Castle Q: Wham PAX: Escrow, T.O.Y, Katniss, Big Worm, High Stick, grilz, Quaker, Turnpike, Wham, Selfie, Kamikaze, Wannabe, McLovin, Rubber, special k FNGs: None COUNT: 15 WARMUP: SSH, through the tunnel, burpees, 30 clicks, raise the roof, etc. THE THANG: overhead block walk up hill, modified cross course with exercises at ends and speed …
AO: Amble Q: Shocker, Nails PAX: Nails, Serena, Oscar, Backstop, Shocker, noonan, Dry Heave, improv FNGs: None COUNT: 8 connect.garmin.com/modern/course/143008459
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Swingline, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, LBAC, Hillbillies THE THANG: #1 suicide run with 30sec plank&shoulder taps at the start line. #2 TABATA 5 ROUNDS (25 sec. Exercise/12 sec rest) Round 1: shoulder press (exercise) and side to side jump (during rest) Rd 2: zercher …
The PAX of 11 began the day with a pyramid warm-up of side straddle hop, iron crosses,
AO: Rogue Q: Mud Dawg ( 2nd F) PAX: Mud Dawg ( 2nd F), Biggie Smalls, Lego, Shocker, Easy Street, clickbait, Bemis, Dory, Selfie FNGs: None COUNT: 9 WARMUP: Wonder out loud exactly how hot easy street would be coming in THE THANG: www.strava.com/routes/3050129479252016254 MARY: 10 burpees for Cardinal ANNOUNCEMENTS: F3 CHS 10 year COT: …
AO: Sawmill Q: Gepetto PAX: Goodspeed, The Beast, Gepetto, Rudder, Full Metal Jacket, Lemmy, Shuttlecock, Valdez, Q-Beam, Soft Kitty FNGs: None COUNT: 10 The magic 8 ball doesn’t lie. 3 for the prerun with 10 total PAX at sawmill today! WARMUP: 3 Miles (Lemmy, Gepetto, The Beast) THE THANG: YHC came prepared with a plan …
AO: Thunder Q: SweetTart PAX: Adrian, Escrow, Insanity, SmokeScreen, Oscar, Froman, SweetTart, Ronda, Spot, Casey Coffer (Bucket Truck) FNGs: None COUNT: 11 WARMUP: Side Straddle Hop 30 count, Imperial Walker 25 count, LBAC’s 20 forward, 20 reverse, Spot LBC’s 20 count, 10 Burpees, Flutterkick 20 count, Carolina Dry Dock 12 count, Ukranian Freedom Twists 20 …
AO: Sandlot Q: Runt PAX: Honey Do, Bayou, Coin Flip, Ruby, Two Gloves, Hasbro FNGs: None COUNT: 7 WARMUP: Run coupled wth burpees, squats an. SSH THE THANG: we are not worthies, freddy mercuries, skull Crusher and diamond merkin combos redrum bunny wth coupon burpee broad jumps fiddler crab rd 2 shoulder press lbc’s in …
AO: Woodshed Q: Chewy PAX: Pipeline, Ash, Silver Bullet, Banjo, Teddy, Chewy FNGs: None COUNT: 6 Cardnial’s V-Q Warm-o-Roma 15- Side Straddles Hops 10- Tempo Merkins 10- Flutter Kicks Double Count 10- Little Baby Arm Circles Forward 10- “ “ Backward 10- Hallujahs 10- Knoxville Cherry Pickers 20 Sec. Samson Hold PHELPS it out 10- …
Remembering F3Knoxville’s Cardinal by completing his VQRead More »
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – Legs, Legs, Legs (3×15) – Thigh Extension – Leg Press – Leg Curls – Calf Raises – Hammer Press – Reverse Lunges – Hip Abduction/Adduction MARY: – 15 Minute Steam Room ANNOUNCEMENTS: – Basketball Game this afternoon – …