F3 Columbia Backblasts
AO: Sawmill Q: The Beast PAX: The Beast, Rudder, Flapper, Goodspeed, Full Metal Jacket, Betty Crocker, Valdez FNGs: None COUNT: 7 WARMUP: SSH, windmills, hillbillies, little baby arm circles THE THANG: Mosey up and down the hills of Oakhurst. Burpees at the top and Lt Dan at the bottom. 5 rounds. Move to another hill …
AO: Dawnstrike Q: Oscar, Nails, Betamax PAX: Betamax, Nails, Oscar FNGs: None COUNT: 3 WARMUP: Stretchy warm up stuff THE THANG: Run around a bit and do 3 exercises MARY: Work on the Hollywood Squares Finish with calf mountain, ring of fire, and, of course, stretching. ANNOUNCEMENTS: Double down opportunity at 10 am convergence, Cold …
Armistice Day for Deadlifts and other Heavy ThingsRead More »
AO: Scramble Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 THE THANG: strava.app.link/mJbCrwzzTub
AO: -Wall Q: Friar Tuck PAX: Bemis, SweetTart, QuickBooks, Churchkey, BabyRuth, Friar Tuck FNGs: None COUNT: 6 WARMUP: everyone start whenever they want THE THANG: 12.5 miles that were more like a ramble Wednesday pace. oops… MARY: pray for us ANNOUNCEMENTS: COT: change yourself and don’t blame other people. Gloria Patri over the kartoffelsalat.
AO: Prowl Q: Baconator PAX: Baconator, Fenway FNGs: None COUNT: 2 WARMUP: 4 min John Wayne THE THANG: 2 min interval (run/walk) for 36 minutes MARY: ANNOUNCEMENTS: COT: Ed’s sister and travel safety for Bacon this weekend.
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 8 WARMUP: 1 mile jog THE THANG: 4 miles in Downtown Chucktown with F3 AO MARY: none ANNOUNCEMENTS: – 11-24-22 is a Thanksgiving workout planned by Fallout. More Details to come. – 12-17-22 Cold Brew Half Marathon. see Bundy – 3-11-23 is the F3 Charleston – …
AO: Kudzu Q: Goodspeed PAX: Rudder, Gepetto, Cottontail, Full Metal Jacket, Goodspeed FNGs: None COUNT: 5 WARMUP: None THE THANG: One ran 12, some ran 5, 1 managed the K9 unit. MARY: None ANNOUNCEMENTS: COT:
AO: Ramble Q: Bundy PAX: Friar Tuck, QuickBooks, Love Child, Churchkey, Winston, Cauliflower, SweetTart, Bundy FNGs: None COUNT: 8 WARMUP: sprint over to the awning THE THANG: connect.garmin.com/modern/course/137113135 ANNOUNCEMENTS: CCBH /The Wall / 9 tickets needed COT: Amen
AO: Scramble Q: Easy Street PAX: Easy Street, Wally, Pinkman, Hawg, Turtle FNGs: None COUNT: 5 WARMUP: Stay Dry THE THANG: www.strava.com/routes/3025929836911291914 MARY: ANNOUNCEMENTS: MORONS4BEER, Cold Brew Half 12/17 COT: Stay safe, dry and healthy!
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – John Wayne – Treadmill 5 Minutes THE THANG: – Elliptical 45 Minutes Hilt – Stairstepper 25 Minute Hilt – Full Body Strength Training (Bench Press, Incline Press, Chest Press, Peck Deck, Lat Pull Down, Low Row, Triceps Cable Pull Forward, Cable Face Pull, …