F3 Columbia Backblasts
AO: Prowl Q: Baconator, Bayou PAX: Fenway, Coin Flip, Ruby, Bayou, Two Gloves, Baconator, Backstop FNGs: None COUNT: 7 WARMUP: – John Wayne THE THANG: – Two Groups Group 1 – Two Mile Run Group 2 – John Wayne Burpees – 5 Burpees each curb or intersection; Total – 100 MARY: – None ANNOUNCEMENTS: – …
AO: Ramble Q: Easy Street PAX: Winston, Easy Street, Turtle, Garnish, QuickBooks, Hawg, Cauliflower, Bundy, Love Child, SweetTart, Friar Tuck, Huffy FNGs: None COUNT: 12 WARMUP: Decide what to wear based on Tubesocks’ weather report and if Huffy was going to Amble… then go over route. THE THANG: strava.app.link/nJVH2IuyZvb MARY: ANNOUNCEMENTS: TTF 1/7, F3 Charleston …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Prowl Ruck/Run/100 Burpees THE THANG: – 40 Minute Stairstepper HILT – 30 Minute Core Blaster MARY: – 15 Minutes Steam Room – 15 Minutes Sauna ANNOUNCEMENTS: – 12/24 – Xmas Eve Convergence at Battle, 7am, AC Flora COT: “But those who trust in the …
AO: Kudzu Q: Valdez PAX: Full Metal Jacket, Gepetto, Lemmy, Rudder, Snowden, Valdez, Waterboy FNGs: None COUNT: 7 WARMUP: The car took care of that on the drive over THE THANG: Run and Ruck options (#sawmillstyle) MARY: ANNOUNCEMENTS: Gepetto may die in the cold tomorrow. I call dibs on his 10000 Jacket 🤣. Prayers for …
Did anyone hear about this cold weather that’s coming??Read More »
AO: Stumble Q: Ash PAX: Ash, BabyRuth, TapeWorm, Jar Jar, Pipeline, TomTom, Teddy, Silver Bullet, LA Gear, Kemba, Pondo, Prodigal, Quartermaster, Odyssey FNGs: None COUNT: 14 WARMUP: Stretch to stall and give most of the pax time to get there. 8-9 rolled in between 529-531 THE THANG: www.strava.com/activities/8281780387 YHC came up with a route that …
2 days before Christmas my Stumble gave to me … 5 DEAD ENDSRead More »
AO: Down_Range Q: Bayou, Runt PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: Sandlot Bootcamp – 105 Burpees + THE THANG: 45 Minute Stair stepper HILT 15 Minute John Wayne Treadmill HILT 30 Minute Weighted Back and Biceps 2×15 – Reverse Pulldown – Seated Row – Standing Pulldown – Standing Cable Bicep Curls – Seated …
AO: Rogue Q: BabyRuth PAX: Easy Street, Snowflake, Cauliflower, TapeWorm, BabyRuth, clickbait FNGs: None COUNT: 6 WARMUP: 1st Mile THE THANG: www.strava.com/routes/2967414155454513970 ANNOUNCEMENTS: TTF3 = Jan 7, Congrats to Recount on the birth of Avery!
AO: Sawmill Q: Full Metal Jacket PAX: Cottontail, Flapper, Rudder, Waterboy, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Stretches first! LBACs, IWs/Hillbillies, others THE THANG: Bucket of 🎾; do whatever is written on the 🎾. 50 Merkns, 100 SSHs, 15 Burpees, 25 Jump Squats, 40 4-ct Flutters, etc. Rinse and repeat; two laps around …
AO: Hammer Q: Bindi PAX: Fountainhead, Billy Bob, Bindi, BooBoo, McNugget, McLovin, Pinkman FNGs: None COUNT: 7 WARMUP: 15 ssh ic 15 through the tunnel ic 15 Frankenstein ic THE THANG: 20 minute Amrap 20 merkins 20 gas pumpers 10 burpees 200 meter run MARY: 20 flutter kicks ic 30 X factors ANNOUNCEMENTS: COT:count o …
AO: Woodshed Q: Silent Bob PAX: Ash, Teddy, Side Salad, Silver Bullet, Pipeline, Pondo, Silent Bob FNGs: None COUNT: 7 WARMUP: -Side Straddle Hops -Mosey to front of school -Imperial Walkers -Windmill -Arm Circle Circuit (including Seal Claps and Turkish Night Club) THE THANG: -Mosey around bus loop -V-Ups x20 -Balls to the Wall Push-Ups …