F3 Columbia Backblasts
AO: Sawmill Q: Cottontail PAX: Cheesesteak, Flapper, Full Metal Jacket, Lemmy, Snowden, Goodspeed, Gepetto, Cottontail FNGs: None COUNT: 8 WARMUP: LBAC, SSH, Finkleswings, Windmills, Copperhead squats THE THANG: Tour-de-Blythewood with stops along the way. 1. Fire station for Merkin ladder with burpee stops. 2. RR tracks for Merkin train (it failed, audible to bear crawls), …
AO: Sandlot Q: Bayou PAX: Ruby, Two Gloves, Bayou, Coin Flip FNGs: None COUNT: 4 WARMUP: 17 Reps IC – SSH, Imperial Walkers, Thru-The-Tunnel, Hillbillies, LBAC THE THANG: 30-20-10 – Burpee Variations (Regular, Plank Jack, Hand Release) – Squat Variations (Regular, Squat Jumps, Lunges) – Merkin Variations (Regular, Cris/Cross, Decline) – Climbers (Regular, Lizard, Slalom) …
AO: Down_Range Q: Bayou PAX: Bayou, Two Doses FNGs: None COUNT: 2 WARMUP: Sandlot Bootcamp THE THANG: – 35 Minute Stairstepper Hilt Chest and Triceps Isolation (10-8-6-4-3-2-1 into 1-2-3-4-6-8-10; weights 135, 145, 155, 175, 195, 205, 215); Bench Press, Chest Press, Triceps Extension (50, 55, 60, 65, 70, 75, 80), Lat Pulldown (4 sets at …
AO: Down_Range Q: Bayou, Ruby PAX: Bayou, Ruby FNGs: None COUNT: 2+ WARMUP: Sandlot + Double Gym Time THE THANG: 6.2 Miles MARY: None ANNOUNCEMENTS: Same COT: Same
AO: -Wall Q: Bundy, QuickBooks PAX: Chyna, Friar Tuck, Tube Socks, BunkBed, Cauliflower, Bundy, Turtle, BabyRuth, Huffy, Prodigal, Bemis, Churchkey, Hawg, Bootleg, Biggie Smalls, Splinter, CESS, Gepetto, Lego, Stache, Bailiff, Costanza, DriveBy, QuickBooks, Love Child, SweetTart, Mud Dawg ( 2nd F), Lug Nut, Tarek FNGs: None COUNT: 29 WARMUP: coffee THE THANG: too tired to …
The MFing CCBHM – also i def missed a bunch of peepsRead More »
AO: Spur Q: BunkBed, Chyna, Mud Dawg ( 2nd F), Quickie, Biggie Smalls PAX: Quickie, BunkBed, Chyna, Biggie Smalls, Mud Dawg ( 2nd F) FNGs: None COUNT: 5 WARMUP: This was all a warmup. Various stretches involving karaoke, side lunges, regular lunges, single leg deadlift, walking quads. Other stretching exercises led by Quickie. ANNOUNCEMENTS: 12-24-22 …
AO: Ramble Q: Tube Socks PAX: BunkBed, Bundy, Love Child, QuickBooks, Friar Tuck, Huffy, Bailiff, Cauliflower, Easy Street, Costanza, Fallout (1st F), Garnish, Tube Socks, SweetTart FNGs: None COUNT: 14 WARMUP: Harassing of the Q THE THANG: 4 flat(ish) miles through 5 points & Shandon MARY: ANNOUNCEMENTS: CBHM 12/17, Convergences 12/24 & 12/31, TTF 1/7, …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 Solo all week due to M being on the IR. COT: Solo time allowed for good self reflection. It was a great week despite the challenges. Also very appreciative of the time I get to spend in the Gloom with others. I look …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 THE THANG: strava.app.link/cGJXkb45Nvb COT: Solo time allowed for good self reflection. It was a great week despite the challenges. Also very appreciative of the time I get to spend in the Gloom with others. I look forward to getting back!
AO: Stumble Q: capgun PAX: capgun, TapeWorm, Ash, Teddy, Silver Bullet, Chewy, Corndog, Snowflake, Prodigal, Pipeline, LA Gear FNGs: None COUNT: 11 WARMUP: CapGun gives some directions that are decent but also ones that he himself didn’t really follow? THE THANG: www.strava.com/activities/8254530718 ANNOUNCEMENTS: Cold Brew Half TOMORROW COT: God is good. Prayers for end of …