F3 Columbia Backblasts
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – 2.1 Mile Interval Run MARY: – Core Blaster 2×15 – Weighted Torso Rotations – Bench In and Outs – Seated Abdominal Crunch – Kneeling Abdominal Crunch – Standing Oblique Crunch – Weighted Flutter Kicks 15 Minutes Steamroom ANNOUNCEMENTS: …
AO: Thunder Q: Fallout (1st F) PAX: Huffy, Insanity, Fallout (1st F), Strudel, Spot, Costanza, Garnish, Oscar, Phlegm, Escrow, SweetTart, Adrian, Bucket Truck FNGs: None COUNT: 13 WARMUP: THE THANG: SSH, 20, IC Imperial Walkers, 15, IC Thru-the-tunnel, 10, IC 10 burpees Indian Run down King 20 Flutters 15 v-ups 10 burpees Indian Run down …
AO: Sawmill Q: Full Metal Jacket PAX: Rudder, Shuttlecock, Flapper, Waterboy, Q-Beam, Full Metal Jacket FNGs: None COUNT: 6 WARMUP: Stretches, LBACs, SSHs, TTTs THE THANG: Ran to BHES; at various points stopped and did exercises; continued to run “around” school and did exercises. Ran back to AO and grabbed coupons. Executed 3 rounds of: …
AO: Sandlot Q: Keith Price (Blooper) PAX: Runt, Ruby, Honey Do, Coin Flip, Two Gloves, Hasbro, Bayou FNGs: None COUNT: 8 It was good to post at Sandlot with good friends while in Cola Town for a Thursday morning meeting. WARMUP: Side Straddle Hops (IC) Imperial Walkers (IC) Hillbillies (IC) Little Baby Arm Circles (IC) …
AO: Scramble Q: Collar PAX: Sketch, Detour, Hawg, Bernie FNGs: None COUNT: 4 WARMUP: THE THANG: 5.0 Miles – trenholm to spring lake to spring lake circle to lakeshore MARY: ANNOUNCEMENTS: COT:
AO: Hammer Q: Detour PAX: McNugget, BooBoo, Bindi, Zuba, Collar, Zima, Wally, Duckie, Stretch FNGs: None COUNT: 10 WARMUP: ssh x 25, arm circles, etc THE THANG: 5 exercise, 1 min each, followed by 2 min mosey SSH Curls with blocks Squats with blocks LBC Plank MARY: ANNOUNCEMENTS: Burpee challenge was discussed with minimal interest …
AO: Sawmill Q: Shuttlecock PAX: Gepetto, Goodspeed, Full Metal Jacket, Waterboy, Shuttlecock FNGs: None COUNT: 5 Does HC still mean what I think it means? Asking for a friend. #noexcuses WARMUP: One ran the warmup… THE THANG: There were a couple thangs, but all were paddling pavement. MARY: ANNOUNCEMENTS: COT:
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: Make America Burpee Again 3100 burpees during the month of Jan. Had to do the 100 for today but also make up for Jan. 1st and 2nd. EMOM (Every Minute On the Minute) 10 Burpees for 30 minutes 1 …
AO: Armory Q: Fallout (1st F) PAX: SweetTart, Backstop, Serena, Pipeline, BunkBed, Fallout (1st F) FNGs: None COUNT: 6 WARMUP: THE THANG: Some rucked, some walked, Pipeline got Serena to carry his kettlebell. We discussed QSource overall, and some good feedback on getting this thing fully cranked back up. Thank you so much gentlemen for …
AO: Ramble Q: Tube Socks PAX: Friar Tuck, Love Child, Bundy, Churchkey, QuickBooks, Cauliflower, DriveBy, Stache, Garnish, Bunch, SweetTart, Tube Socks FNGs: None COUNT: 12 WARMUP: who needs it? THE THANG: connect.garmin.com/modern/course/141302135 MARY: ANNOUNCEMENTS: 1/7 – The Wall, TTF & AO Bunker Launch 3/11: F3 Charleston COT: Prayers for Cess Pools Mom-in-Law and Welcome Week