F3 Columbia Backblasts
AO: Woodshed Q: Jar Jar PAX: Silver Bullet, Teddy FNGs: None COUNT: 3 WARMUP: lotsa stuff THE THANG: 4 corner circuit w short legs and squat jumps, Merkins, and BigBoys in puddles Pull-up variations including: Regular pulls wide grips L-Sit pull-up Frenchies Burpees pullups Jump negatives isometrics Grip hang Circus for inchworm and Welsh Dragon …
AO: Thunder Q: DriveBy PAX: Costanza, DriveBy, Oscar, SweetTart, Huffy, Phlem FNGs: None COUNT: 6 WARMUP: 22 SSH THE THANG: Alternating reps of 12/15/22 on various exercises MARY: ANNOUNCEMENTS: CCBHM on Saturday COT: prayers for Beta’s wife’s recovery from surgery
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 WARMUP: Fast ruck to bottom of Retreat Hill THE THANG: 10 merkins, 20 squats, 30 LBCs ruck run up hill x 5. Ruck back home. strava.app.link/f5itJIGKKvb
AO: Down_Range Q: Gepetto PAX: Gepetto FNGs: None COUNT: 1 Up at 5:30 realizing I failed to set an alarm. I quickley told myself that I was not going to go about my day without putting in some work so out the door for a 5k. Hated that I missed my Sawmill brothers.
AO: Stumble Q: HolyPoker PAX: HolyPoker, Pondo, TapeWorm, Corndog, BabyRuth FNGs: None COUNT: 5 HolyPoker’s 10K brought out CD and Pondo along with Wednesday regulars, BabyRuth & Tape! THE THANG: www.strava.com/activities/8247183356 ANNOUNCEMENTS: Cold Brew Half! TTF 3.0 Aye! COT: Prayers for the end of all war & conflict
AO: Valhalla Q: Bayou PAX: Fenway, Two Gloves, Baconator, Swingline, Bayou, Nineteen FNGs: 1 Nineteen COUNT: 5 WARMUP: Growing Pains (Merkin, BBSU, Burpee, and SSH’s; 1-2-3-4-5-6-7-8-9-10) THE THANG: 40-30-20-10 – Run – 5 Rounds Chest Press Mountain Climbers Dealers Choice Dealers Choice MARY: None ANNOUNCEMENTS: 12/17 – Cold Brewery Half Marathon 12/24 – Xmas Eve …
AO: Scramble Q: Tarek PAX: Collar, Hawg, Chop Shop, Tarek FNGs: None COUNT: 4 WARMUP: THE THANG: N Trenholm —> L onto Sylvan —> R onto Shannon Springs —> R onto N Trenholm—> cross N Trenholm and take a left onto Country Club (run to the country club and back) – left onto N Trenholm …
AO: Bladerunner Q: Rudder PAX: Full Metal Jacket, Goodspeed, Lemmy, Rudder, Valdez, Waterboy, Cottontail, Q-Beam, Snowden FNGs: None COUNT: 9er WARMUP: being a run AO, not so much. THE THANG: from 3 to 4.18 miles (should we round that up to 5?) MARY: See comments about warm-up. ANNOUNCEMENTS: Lighthouse “Harbor” 15k ruck, got 2 more …
AO: Amble Q: DriveBy PAX: DriveBy, Oscar, Ripcord, Fallout (1st F), boris, Nails, RayCharles, Improv, Double Rub, OBC, Big Time, Schweddy FNGs: None COUNT: 12 WARMUP: THE THANG: Heathwood hills and Shandon flats MARY: ANNOUNCEMENTS: Cold Brew 1/2 is this Saturday. Start training now! COT:
AO: Rogue Q: Easy Street PAX: Bemis, Cauliflower, Easy Street, Friar Tuck, Mud Dawg ( 2nd F), noonan, Tube Socks FNGs: None COUNT: 7 WARMUP: Stretching and ensuring no one gets lost! THE THANG: www.strava.com/routes/3037552741764791312 MARY: ANNOUNCEMENTS: CBH FINALLY – this weekend! TTF 1/7, Bunker 1/7 COT: Prayers that we hold each other accountable and …