F3 Columbia Backblasts
AO: Swampfox Q: McNugget PAX: Krusty, Kilt, Leprechaun, Zima, Billy Bob, McNugget FNGs: None COUNT: 6 The perfect day in the gloom. 49 degrees. Awesome! Warm up SSH IC X 25 Slow/fast merkins IC X 15 Slow/fast squats IC X 15 Mountain climbers IC X 15 Grab Blocks and head out of the AO: Cross …
AO: Rogue Q: Bemis PAX: Bemis, Cauliflower, Easy Street, Mud Dawg ( 2nd F), noonan, Shocker FNGs: None COUNT: 6 WARMUP: a lot since Monday’s 37° THE THANG: Tour de Shandon MARY: ANNOUNCEMENTS: coldBrew half, wall 50k, Tom Tom foolery COT: prayers for those battling recurring cancers, help us to be gracious during the holidays.
AO: Thunder Q: Biggie Smalls PAX: Backstop, Betamax, Biggie Smalls, Huffy, Oscar, Spot, SweetTart, Insanity, Bucket Truck, Costanza, Escrow, Traitor, allblackmd, Adrian, Ronda FNGs: None COUNT: 15 WARMUP: -10 SSH -10 TTT -10 LBAC -10 windmills Mosey THE THANG: 4 corners around hand. 5 burpees, 10 Merkins, 15 squat at each corner. Striders and mosey …
AO: Sawmill Q: Cottontail PAX: Full Metal Jacket, Flapper, Pharmateer, Rudder, Gepetto, Cottontail, Q-Beam, Waterboy FNGs: None COUNT: 8 WARMUP: Disclaimer, mosey, SSH, IW, Hillbillies, LBAC, TTT, Monkey Humpers (mumble chatter), Finkle swings, Smurf jacks (it is a thing) THE THANG: “Elevens” 10 pull-ups, 1 box jump, rinse, repeat, counting down to 1 pull-up, 10 …
YHC and Biggie Smalls agreed to have a home and home with Spur and BATTLE this summer. First meeting would be at Battle and then we’d reciprocate in a few weeks. 12 PAX posted for what was sure to be an epic showdown. This is BATTLE, so no more words, get to work. Conditions: Hot …
Greetings F3 PAX. A family needs our help. Imagine being awakened in the middle of the night by the deafening sounds of smoke detectors. You frantically gather your wife and children and exit the house as quickly as possible. Minutes later, standing in just the clothes you wore to bed, you’re watching your home – …
AO: Ramble Q: Bailiff PAX: Friar Tuck, QuickBooks, Ross Wigington, Love Child, Bailiff, BabyRuth, Easy Street, Cauliflower, 8 Mile, Bundy, SweetTart FNGs: None COUNT: 11 WARMUP: yog around together THE THANG: 4xHand Middle block hard easy on side after. ANNOUNCEMENTS: Columbia Cold Brew Half(ish) Marathon COT: serenity prayer
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP:Stretches (sort of) THE THANG: Run 1-mile; 150 Merkins MARY: Nope ANNOUNCEMENTS: Nope COT:Yep; James 1:12 Today was light workout in prep for rest of the week!
AO: Scramble Q: Tarek PAX: Collar, Detour, Tarek FNGs: None COUNT: 3 WARMUP: THE THANG: strava.app.link/PE9GOPHPWub MARY: ANNOUNCEMENTS: Cold Brew Half Dec 17 COT:
AO: Raw Q: Valdez PAX: Valdez, Higgins, Gepetto, Lemmy FNGs: None COUNT: 4 WARMUP: THE THANG: We ran. It was cold MARY: ANNOUNCEMENTS: COT: