F3 Columbia Backblasts
AO: Armory Q: Backstop PAX: SweetTart, Phlegm, Fallout (1st F), TapeWorm FNGs: None COUNT: 5 Preparedness, a state of readiness, especially for war. Getting Ready For The Expected While Being Ready For The Unexpected 4 quadrants: get Right, live Right, lead Right and leave Right. Together, form the G3L: ANNOUNCEMENTS: COT: praying for phlegm wife…
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: 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: 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: 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: 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: 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: Valhalla Q: Baconator PAX: Fenway, Baconator FNGs: None COUNT: 2 WARMUP: John Wayne the parking lot and mosey to the Hill THE THANG: no hope hill Run 200m 10 burpees 10 LBC Run 200m 10 merkins 10 plank jacks Rinse and repeat for 35 minutes MARY: prayers for Fenway’s family ANNOUNCEMENTS: Charleston f3 event …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds 10 Hip Rotations 90/90 10 T-Spine Rotationss 10 Pike to Plank 10 Slam Ball, Single Arm Chest Press (R&L) 10 Slam Ball Single Arm Overhead Press (R&L) 5 Slam Ball Box Squats THE THANG: Foundations – 4 Rounds 8 Goblet Squats …