F3 Columbia Backblasts
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Earlewood Park Convergence THE THANG: – 30 Minutes on the Stairstepper MARY: – 15 Minutes – Sauna ANNOUNCEMENTS: – 1/7/23 – Launch of the Bunker and Tom Tom Foolery – 3/11/23 – F3 Charleston Anniversary – Spartan Deka Series – Ask Bayou COT: …
AO: Scramble Q: Billy Bob PAX: Billy Bob, Gaston, Snowflake, Backstop, Sketch, Fallout (1st F), Oscar, Hawg, SweetTart, Bailiff, Bunch, CESS, TapeWorm, Betamax, Turtle, Detour, Love Child, Friar Tuck, Garnish, TomTom, Kitty, BabyRuth, Nails, Collar, Huffy, Bundy, PaperJam2, Easy Street FNGs: None COUNT: 28 WARMUP: THE THANG: Robber’s Run MARY: ANNOUNCEMENTS: NYE convergence, 0700 Earlewood …
AO: Kudzu Q: Rudder PAX: Cottontail, Gepetto, Waterboy, Rudder, Q-Beam, Lemmy, Full Metal Jacket, Goodspeed FNGs: None COUNT: 8 WARMUP: None THE THANG: 4 mile Ruck and some runners. MARY: No Ab Work. All legs. ANNOUNCEMENTS: Nothing is happening Jan 22 COT:Prayers for Fracas. Prayers that we are reflectors of His light. Chub Loaf available …
AO: Prowl Q: Two Gloves, Fenway, Coin Flip PAX: Two Gloves, Coin Flip, Fenway FNGs: None COUNT: 3 WARMUP: THE THANG: 5k ruck MARY: ANNOUNCEMENTS: Convergence tomorrow 0700 No hope hill Monday COT:
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 30 Minute Stairstepper WarmUp HILT Tabata Warm-up (30:15) – Band Pull-A-Parts – Squat to Ham Stretch – Plank Around-the-World – S Swings THE THANG: Foundation – 8-12 Reps, 4 Rounds – Band Lat Pulldowns – KB Clean and Goblet Squat (28lbs) – Ring …
AO: Ramble_Lunch Q: Huffy PAX: Huffy, Friar Tuck FNGs: None COUNT: 2 WARMUP: Beer THE THANG: Tacos at Cantina MARY: ANNOUNCEMENTS: Henry’s is closed this week for renovations. COT:
AO: _Castle Q: Escrow PAX: grilz, High Stick, Escrow, Katniss, Wannabe, Selfie, Kamikaze, Special k (Wes Kirkland) FNGs: None COUNT: 8 WARMUP: just another typical bland, accessory free workout, which was poorly planned by the Q. Light stretching to get started THE THANG: ran up the hill and to the field for some poorly …
AO: Down_Range Q: McLovin PAX: Billy Bob, McLovin FNGs: None COUNT: 2 strava.app.link/tyokMmHu9vb
AO: Rogue Q: Selfie PAX: BabyRuth, clickbait, Easy Street, Friar Tuck, Bemis, Selfie, Tube Socks FNGs: None COUNT: 7 THE THANG: Flat fast 4+ miles ANNOUNCEMENTS: COT: 7/7 pax for coffee
AO: Sandlot Q: Runt PAX: Bayou, Coin Flip, Hasbro, Two Gloves FNGs: None COUNT: 5 WARMUP: SSH, TTT, Hillbillies, LBACs THE THANG: Run mixed in with 1:4 exercises Rd1 1:4 lunges to 180 jump squats, hydro merkins to mount climbers Rd 2 1:4 runners lunge to LBCs, bbsu to jabs Rd 3 burpee broad jump …