Lone Man Workout (from Atlanta)
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Not this time THE THANG: 625 Merks/200 Squats MARY: Nope ANNOUNCEMENTS: P200 awaits COT:James 1:12
Columbia, SC
F3 Columbia Backblasts
Better late than never
AO: Kudzu Q: Valdez PAX: Musket, Rudder, Betty Crocker, Cottontail, Gepetto, Full Metal Jacket, Goodspeed, Grouper, Lemmy, Shuttlecock, Snowden, Valdez FNGs: None COUNT: 12 WARMUP: Why is this still listed as an option. No one warms up THE THANG: Run, Run Longer, Ruck MARY: ANNOUNCEMENTS: Same for the week COT:
High Stick “Balls to the Wall” Medicine Ball Mania
AO: _Castle Q: High Stick PAX: High Stick, Kamikaze, Wham, Turnpike, T.O.Y, Turncoat, Jeff Black, grilz, Escrow, Katniss, Wannabe FNGs: None COUNT: 11 WARMUP: SSH, TTT, arm circles, side turn stretch, medicine ball ups, hurdler stretch, etc THE THANG: brick punches, ball partner toss, ball swap, lunges, ball toss, etc MARY: done above ANNOUNCEMENTS: were …
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5k Friday again…
AO: Prowl Q: Baconator PAX: Ruby, Two Gloves, Fenway, Baconator FNGs: None COUNT: 4 WARMUP: 6 minute John Wayne THE THANG: runners: 3.1 mile Interval run; Ruckers: ruck 2.25 miles Sandhills loop MARY: ANNOUNCEMENTS: convergence sandlot at Westwood high school 2/25@0700 COT: 2 gloves 1st grandchild coming next week.
Solo 4
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/GGqI1VAhGxb
Ramble February Runvergence
AO: Ramble Q: Friar Tuck PAX: Friar Tuck, Bailiff, Froman, SweetTart, 8 Mile, Bundy, Snowflake, Churchkey, Ronda, Easy Street, Lego, Cauliflower, Fallout (1st F), BabyRuth, HolyPoker, Love Child, Pipeline, F3 Manny, Costanza, Huffy, RayCharles, OBC, Ripcord, CESS, Winston, BunkBed, Stache, Nails, Prodigal, Chewy, Woody, Zima, DriveBy, QuickBooks, Garnish, Bucket Truck, Pinkman, Hawg, Pondo, Trademark, Betamax, …
Bringing out the Legends
AO: Woodshed Q: CESS PAX: CESS, Ash, Prodigal, Chewy, heist, McNugget, Billy Bob, Teddy, Pondo, Backstop, heehaw, Silver Bullet, Pipeline, Silent Bob, Zima FNGs: None COUNT: 15 WARMUP: 10 SSH IC 2 Burpees (which Hee Haw said he wouldn’t do…but he did). 10 Squats 2 Burpees 10 LBAC Forward 10 LBAC Backward 10 Air Press …
Heft the Coupons-Thru the Pipes-Pick a Card!
AO: Sawmill Q: Full Metal Jacket PAX: Snowden, Full Metal Jacket, Gepetto, Goodspeed, Flapper, Lemmy, Rudder, Frodo FNGs: None COUNT: 8 WARMUP: Windmill-SSHs-LBACs-IWs THE THANG: -Grab a Coupon -50 Shoulder Presses-Low crawl under PVC Pipes-Pick a card from Deck-Each PAX does what it says on each PAX card-Back under the Pipes to Coupons-R&R x 5 …
CCW the CW Pelham Loop
AO: Rogue Q: clickbait PAX: BabyRuth, Bemis, Cauliflower, clickbait, Easy Street, Friar Tuck, noonan, Recount, Selfie, TapeWorm, Shocker FNGs: None COUNT: 11 WARMUP: S & BS THE THANG: ccw then cw Pelham loop MARY: ANNOUNCEMENTS: run vergence tomorrow COT:
Thursday Trifecta
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: Block 1 (45:15 x 4 – Figure 8 Run – Bear Crawl DB Drag Block 2 (45:15 x 4) – Jump Rope – Ladder Drills – Side Plank Shoulder Taps Block 3 (45:15 x 2) – Assault Bike – …