F3 Columbia Backblasts
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 5 rounds 10 hand release merkins 10 Spot LBC’s 30 seconds air chair EMOM 11 rounds 10 burpees every minute 100 for MABA 10 for Cardinal 2 rounds 15 pull overs – 40 lb dumbbell 20 bench press – …
AO: Rogue Q: Shocker PAX: Shocker, Friar Tuck, Easy Street, clickbait, Bemis, Jar Jar, noonan FNGs: None COUNT: 7 connect.garmin.com/modern/course/143538973
AO: Thunder Q: Bucket Truck PAX: Costanza, Backstop, Ronda, Bucket Truck, Oscar, Spot, Escrow, Adrian, Huffy, Insanity, Phlegm, SweetTart, Trader, Sonic FNGs: 1 Sonic COUNT: 14 WARMUP: Michael Phelps’s, Arm Stretches, Right Over Left, Left Over Right, Arm Circles (forward and back), Balance Quad Stretches THE THANG: Warm up lap around track, circuits: lap runner …
AO: Sawmill Q: Valdez PAX: Valdez, Flapper, Gepetto, Rudder, Full Metal Jacket, Lemmy, Musket FNGs: None COUNT: 7 WARMUP: Various warm up activities while we awaited Rudder’s arrival. #slowleakbutnothisprostate THE THANG: Today we celebrated the one year anniversary of Michael Davis day. Rumor has it that there is a video coming to show what the …
AO: Woodshed Q: Teddy PAX: Silent Bob, Silver Bullet, Pondo, Banjo, Jar Jar, Teddy FNGs: None COUNT: 6 On a frosty morning at Woodshed, 6 pax did the hard thing and knocked out some hard work with a good dose of fellowship on top…. WARMUP: 20 sidestraddle hops in cadence; 20 imperial walkers in cadence; …
AO: Thunder Q: Bucket Truck PAX: Costanza, Backstop, Ronda, Bucket Truck, Oscar, Spot, Escrow, Adrian, Huffy, Insanity, Phlegm, SweetTart, Traitor, Sonic FNGs: 1 Sonic COUNT: 14 WARMUP: Michael Phelps’s, Arm Stretches, Right Over Left, Left Over Right, Arm Circles (forward and back), Balance Quad Stretches THE THANG: Warm up lap around track, circuits: lap runner …
AO: Swampfox Q: McNugget PAX: McNugget, McLovin, Billy Bob, Leprechaun, Collar, Kilt FNGs: None COUNT: 6 Weather- A perfect 29 degrees and icy conditions on the lacrosse playing field. Warm up SSH ICX25 Slow/fast merkins ICX15 Slow/fast squats ICX15 Mountain climbers ICX20 Grab Blocks: 5 blockees in parking lot Cross street 5 blockees To football …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – 30 Min XTR1K – DEKA Training 50 Cal Assault Bike 25 Med Ball Situps 25 Wall Ball Tosses 20 Box Step-Overs 10 Core Bag Burpees 15 Minutes Stairstepper MARY: 15 Minute Steamroom ANNOUNCEMENTS: – Sandlot Bootcamp Thursday, 5am, …
AO: Stumble Q: Serena PAX: Ash, CESS, Pipeline, Snowflake, Serena FNGs: None COUNT: 5 WARMUP: learn finer points of Snoflake’s socks as gloves…he really may be on to something! THE THANG: 4.8 mi O.G. Chimney Hill ONB. Reminded about the sneaky climb on the way back, and that @CESS leaves no man behind (HBD BTW)! …
AO: Valhalla Q: Fenway PAX: Baconator, Two Gloves FNGs: None COUNT: Three two gloves, Baconater Fenway WARMUP.Through the Tunnel, Side straddle hops, hillbillies, light jog. THE THANG: High Intensity workout (HITT) MARY: 25 high intensity exercises grouped five each with running intervals ANNOUNCEMENTS: Mountain Hike in May, Charleston workout March on the YORKTOWN. Fishing trip …