F3 Columbia Backblasts
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 …
AO: Ramble Q: Friar Tuck PAX: BabyRuth, Garnish, Bundy, Churchkey, Friar Tuck FNGs: None COUNT: 5 WARMUP: BR and FT check out the route to make sure it’s ok to run THE THANG: everyone runs the route MARY: pray for us ANNOUNCEMENTS: runvergence on Friday at Eggs Up Grill COT: English and Latin coexisting peacefully …
AO: _Bull Q: Prodigal PAX: Flipper, Silent Bob, TapeWorm, Prodigal, Backstop, Schweddy FNGs: None COUNT: 6 WARMUP: OYO if so inclined. THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage …
AO: Scramble Q: Tarek PAX: Gaston, Blowout, Collar, Dry Heave, McNugget, Flo, Tube Socks, Tarek FNGs: None COUNT: 8 WARMUP: THE THANG: strava.app.link/QHGrOwV1Owb MARY: ANNOUNCEMENTS: COT:
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/4FlGYuyGQwb
AO: Amble Q: SweetTart PAX: Biggie Smalls, Mud Dawg ( 2nd F), Fallout (1st F), Nails, Oscar, Love Bug, BigTime, SweetTart FNGs: None COUNT: 8 WARMUP We should definitely be doing that. THE THANG www.strava.com/routes/3052378382021815886 ANNOUNCEMENTS: March 11 Charleston Convergence Friday Amble Runvergence COT: thanks for strong bodies and fellowship
AO: _Castle Q: Kamikaze PAX: Turncoat, Kamikaze, Wannabe, Escrow, grilz, T.O.Y, Wham, High Stick, Quaker, Turnpike, Katniss, Special k FNGs: None COUNT: 12 WARMUP: was done THE THANG: Kings Grant Drive Patrol with exercises of merkins and iron crosses or squats and Lunges done at intersections. One selectively presented set of monkey humpers at an …
AO: Raw Q: Betty Crocker PAX: Betty Crocker, Cheesesteak, Gepetto, Lemmy, Snowden FNGs: None COUNT: 5 WARMUP: THE THANG: at least four MARY: ANNOUNCEMENTS: COT:
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds – 10 Deadbgs -10 TYT’s – 5 Kickouts – 10 Wide Squat + OH Reach – 30 High Heels/Quick Feet THE THANG: – 2 Rounds (40 on 20 off) Cross Body Mountain Climber & Plank Lat Reach Alt Med Ball Crouch …
AO: -Bunker Q: CESS PAX: dodgeball12, Hawg, Silver Bullet, Jar Jar, Backstop, CESS, Locust, Skip em, firecracker, Vanity FNGs: 1 Vanity COUNT: 10 WARMUP: Mosey to the front of the center. 10 SSH IC 10 Merkins IC 10 Squats IC mosey to the football field THE THANG: Large tire flips – 5 out and 5 …