8 mile 5 miler
AO: Ramble Q: 8 Mile PAX: Garnish, Love Child, Bundy, QuickBooks, Churchkey, Cauliflower, Friar Tuck, SweetTart, 8 Mile FNGs: None COUNT: 9 WARMUP: 1/2 mile THE THANG: 5 fast miles MARY: ANNOUNCEMENTS: COT:
Columbia, SC
F3 Columbia Backblasts
Solo Ruck
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 Got a ruck in while 2.1 was at basketball practice. Butler Hill repeats strava.app.link/IAfbjWWOqwb
DC
AO: Battle Q: Ronda PAX: Ronda, Hawg, Misfire, Ward Bradley FNGs: None COUNT: 4 WARMUP: None THE THANG: DC MARY: ANNOUNCEMENTS: COT:
Saturday LSD
AO: Scramble Q: McLovin PAX: McLovin, Detour, Kitty, Billy Bob FNGs: None COUNT: 4 strava.app.link/rjQTQH7xowb
Burpee Mania
AO: Sawmill Q: The Beast PAX: The Beast, Shuttlecock, Gepetto, Full Metal Jacket, Flapper, Cheesesteak FNGs: None COUNT: 6 WARMUP: SSHs, IWs, TTTs, Windmills THE THANG: 1. Grab coupons/Tires already in place on field 2. Go to big field 3. 10 Burpees/flip tire, alternating w/partner approx 40 yds/10 Burpees/tire flips back 4. Ab exercises on …
[the-bunker] Launch!
AO: -Bunker Q: Jar Jar, Birthday Suit PAX: Jar Jar, Birthday Suit, Pondo, Babar, Oscar, Fallout (1st F), Silver Bullet, CESS, dodgeball12, Knock-Off, Big Worm, Betamax, Bindi, Prodigal, BunkBed, Alter Boy, Columbo, T-Spot, Papageorgio, Skull, Con-Play, , Locust (Jamie Cook) FNGs: 1 Locust (Jamie Cook) COUNT: 22 introduction to F3, disclaimer, assigning mumblechatterers and 6s. …
HIIT like a ton of bricks
AO: Sandlot Q: Runt PAX: Honey Do, Bayou, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 7 WARMUP: SSH, TTT, Hillbillies, LBAC THE THANG: Round One 1:5 renegade row to air press with bricks rowers with bricks 25 side obliques reaches wrh brick 25 1 min hollow body hold with brick suicides with 18 …
So many things I can’t type in this title
AO: Kudzu Q: Rudder PAX: Gepetto, Full Metal Jacket, Rudder, Snowden, Shuttlecock FNGs: None COUNT: 5 THE THANG: Ruck, Run, or Runk. Conversations, sightings, learning.
Gift of the Magi
AO: Kudzu Q: Rudder PAX: Full Metal Jacket, Gepetto, Shuttlecock, Snowden, Rudder FNGs: None COUNT: 5 WARMUP: Cold out! Best warmup? Get goin’ THE THANG: Rucked 4 miles, or ran for miles. MARY: ANNOUNCEMENTS: Commemorate Epiphany. The day the Magi (wise men) arrive in Bethlehem with the first Christmas gifts. COT:Prayers for Snowden’s father, Frank. …
No Retreat
AO: _Castle Q: McLovin PAX: McLovin, Fountainhead, Wham, Billy Bob, Escrow, Quaker, Turnpike, Grillz, Katniss, Special K, Toy, Selfie FNGs: None COUNT: 13 Quick COP and then mosey to Retreat Lane with multiple stops along way for various exercises (including Side Straddle Hop, Imperial Walker, Monkey Humper, Slow Fast Merkins, Burpees) One PAX mosey with …