Somebody’s got to post the slackblast if the Q won’t!
AO: Scramble Q: Chop Shop PAX: Billy Bob, Tarek, Flo, Chop Shop, Collar, McLovin, Wally, Furlough, Detour, Leprechaun FNGs: None COUNT: 10 Sato Run
Columbia, SC
F3 Columbia Backblasts
Less Merkins than on Tuesday
AO: Thunder Q: Spot PAX: Spot, Fallout (1st F), Traitor, Huffy, Insanity, Escrow, Costanza, Oscar, Adrian, SweetTart FNGs: None COUNT: 10 Thanks, Escrow, for the medicine balls! WARMUP: SSH 4 count X 20 Through the Tunnel x 10 Imperial Walkers x 20 Lap around the track THE THANG: Pair up and throw the medicine ball …
Zima returns
AO: Hammer Q: Zima PAX: Bindi, BooBoo, McNugget, Stretch, Wally, Zima, Zuba FNGs: None COUNT: 7 WARMUP: THE THANG: 11’s with blocks MARY: ANNOUNCEMENTS: COT:
Keep warm with vest
AO: Sandlot Q: Coin Flip PAX: Bayou, Runt, Hasbro, Ruby, Coin Flip FNGs: None COUNT: 5 WARMUP: 15 SSH, 10 TOT, 10 Abe Biggotas, 10 LBAC forward, back, seal, raise, and Michael Phelps THE THANG: Round 1 10 mins with vest: 10 inchworm merkins 10 each side pendulum lunges with squat 10 renegade rows 10 …
Pick a Strip – Any Strip!
AO: Sawmill Q: Full Metal Jacket PAX: Rudder, Full Metal Jacket, Q-Beam, Waterboy FNGs: None COUNT: 4 WARMUP: LBACs (forward/backward), TTTs, IWs/Hillbillies, Prisoner Squats THE THANG: Pick a strip of paper from paint bucket & do what it says on strip😉 MARY: Nope ANNOUNCEMENTS: 12 Nov Convergence/Details to follow soon. Keep a watchful eye on …
Slinging Iron in Miami
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical 5 pullups THE THANG: curls working through the rack (no rest) 5 reps – 5, 10, 15, 20, 25, 30, 35 lb dumbells military press working through the rack (no rest) 5 reps – 5, 10, 15, 20, 25, 30, 35 …
Touching and Star Gazing
AO: Woodshed Q: Chewy PAX: Jar Jar, Chewy, Silver Bullet, Teddy, Ash FNGs: None COUNT: 5 5 Pax gathered and suffered through Chewy’s Qing. Our fearless leader (@silentbob) was DR. Jasmine rocked the workout. Warm Up Imperial Walkers IC x20 Mountain Climbers IC x20 Wind Mills IC x20 Grass Pickers IC x20 Flutter kicks IC …
Where is Ziffel?
AO: Rogue Q: Easy Street PAX: Easy Street, Friar Tuck, noonan, clickbait, Bemis, Shocker, Selfie, Snowflake, Dory, Cauliflower FNGs: None COUNT: 10 WARMUP: Stretch and go over prescribed route. THE THANG: www.strava.com/routes/3017980345692934220 ANNOUNCEMENTS: Cold Brew Half 12/17, The Wall 50k 12/10, Convergence 11/12 in NE COT: Continued prayers for Pele, prayers for runner killed in …
Ramble except they also do push-ups
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 12 F3 Bandit in Charlotte Metro WARMUP: none THE THANG: Q came in hot on foot. Running by he says let’s go! We covered 4 miles stopping at speed humps at intersections for merkins. Did a circuit of box jumps, derkins, LBCs and dips …
Spice of Life
AO: Bladerunner Q: Valdez PAX: Cottontail, Full Metal Jacket, Gepetto, Lemmy, Rudder, Shuttlecock, Snowden, The Beast, Valdez FNGs: None COUNT: 9 WARMUP: Never happened THE THANG: 1-8 mile options. Solo or group available MARY: N/A ANNOUNCEMENTS: NE Convergence 10/29 COT: Rudder used some Greek and we left to go get warm