F3 Columbia Backblasts
AO: Ramble Q: Huffy PAX: Bundy, Friar Tuck, QuickBooks, Bailiff, Churchkey, Easy Street, BabyRuth, Winston, Cauliflower, Costanza, Love Child, Mud Dawg ( 2nd F), SweetTart, DriveBy, Huffy, Biggie Smalls, Garnish, Ronda, Short Round FNGs: 1 Short Round COUNT: 19 connect.garmin.com/modern/course/142368624
AO: Amble Q: CESS PAX: CESS, Betamax, Fallout (1st F), Nails, Dry Heave, Oscar, Froman, Bucket Truck FNGs: None COUNT: 8 WARMUP: jog together to Hand Middle THE THANG: laps around Hand (.5 miles) at every intersection do 3 burpees. 20 minute AMRAP MARY: NOPE ANNOUNCEMENTS: – 3-11-23 is the 10th Anniversary of F3 Charleston …
AO: Rogue Q: Pipeline PAX: Friar Tuck, Easy Street, Shocker, BabyRuth, clickbait, Cauliflower, TapeWorm, LA Gear, Pipeline, Bemis, Snowflake, Riley FNGs: None COUNT: 11 THE THANG: strava.app.link/SME06Z9Iwwb Nice work by @Shocker turning in a
AO: Sawmill Q: Full Metal Jacket PAX: Flapper, Rudder, Cottontail, Shuttlecock, Waterboy, Goodspeed, Lemmy, Snowden, Kitty, Full Metal Jacket FNGs: None COUNT: 10 WARMUP: Stretches/LBACs, TTT, SSHs THE THANG: -Mosey to Blythewood Baseball Park -20 Step-ups on benches/20 LBCs/20 Rosalitas -Mosey to playground -10 Pull-ups/20 Plank Jacks -Mosey around pathway and back to benches -15 …
AO: Thunder Q: DriveBy PAX: DriveBy, Phlegm, Escrow, Fallout (1st F), CESS, Adrian, Costanza, SweetTart, Oscar, Spot, Bucket Truck, Royale FNGs: None COUNT: 12 WARMUP: 54 SSH THE THANG: LBACs, Chaser LBCs, Raise the Roofs, Freedom Twists, Hip Thrusters, Air Chairs, Supermans, Merkins, Planks, Crunches, etc. MARY: ANNOUNCEMENTS: March 11 a Ten Year Anny for …
AO: Woodshed Q: F3 Columbia PAX: Silver Bullet, Silent Bob, Teddy, Side Salad, Ash, Minion FNGs: None COUNT: 6 THE THANG: 50 burpees Lap 100 Merkins Lap 150 lunges around car rider loop Finish Lap + another lap 200 squats Lap Burpees until time ANNOUNCEMENTS: AOQ Handoff next Thursday (1/19) COT: Prayers for Cardinal and …
AO: Hammer Q: Duckie PAX: Bindi, BooBoo, Zuba, Duckie, Updike FNGs: None COUNT: 5 WARMUP: classic 15 ssh IC, 15 Imperial walkers IC. 15 squats OYO THE THANG: nosey to blocks, take a coupon to the tennis courts. 4 corners, corner 1 curls, corner 2 1 full court suicide followed by flutters, corner 3 1 …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – 40 Minutes Stairstepper – 15 Minute Core 2×15 1. MTS AB Crunch 2. Kneeling AB Crunch 3. Standing Oblique Crunch 4. Torso Rotations 5. Seated AB Crunch MARY: 15 Minutes SteamRoom ANNOUNCEMENTS: – Pray for Cardinal – Wear …
AO: Scramble Q: Tarek, Turtle PAX: McLovin, Kitty, Collar, Tarek, Wally, Hawg, Chop Shop, Detour, 0 FNGs: None COUNT: 9 WARMUP: THE THANG: strava.app.link/roUTLnc5uwb MARY: ANNOUNCEMENTS: Turtle didn’t show up in The PAX list so I made him the CoQ – 9 total COT:
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves, Swingline FNGs: None COUNT: 4💪🏻 WARMUP: SSH, merkins, Hillbillies, TTT THE THANG: Part 1: Stairway “Cindy”-pax mosey to each set of stairs. 5-merkins, 10-big boys, 15 SSH Part 2: EMOM (5-10-15reps) Round 1: Hand release merkins, big boys, SSH for 8 minutes then mosey 200 yards …