Columbia, SC

F3 Columbia Backblasts

Subprime Q 4 or 5

AO: Amble FNGs: None COUNT: 14 Or 5 mi option ANNOUNCEMENTS: 10 Year Anniversary 10-08-22, Bullseye Half 10-15-22, Cold Brew Half(ish) 12/17/22 COT: Prayers for Costanza’s son Dillon.

Swimming Flat Loops

COUNT: 12 THE THANG: www.strava.com/routes/2976570397065543988 ANNOUNCEMENTS: Bundy yelled about some races as he was driving off COT: Thinking of Dylan (glad you’re home), George (on the mend), & Nadine (surgery?)

Follow the Do

AO: Sandlot FNGs: None COUNT: 8 WARMUP: 20 side straddle hops 20 forward arm circles, 20 overhead claps, 20 forward arm circles, 20 air press THE THANG: Mosey to the road, 21 monkey humpers, lunge walk to parking lot, 21 monkey humpers, lunge walk across parking lot, 21 monkey humpers Mosey to brick pile, grab …

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Tour de Kilbourne

AO: Rogue FNGs: None COUNT: 9 THE THANG: connect.garmin.com/modern/course/124104945 ANNOUNCEMENTS: F3 Columbia 10th Amniversary October 8; Hero Hustle 5k September 24; Bullseye Half October 15; Cold Brew Half December 17 COT: prayers for woman struck by car yesterday at Blossom & Queen

Dirty MacDeuce

AO: Woodshed FNGs: None COUNT: 7 THE THANG: Dirty MacDeuce around the bus loop + F3 ChallengeANNOUNCEMENTS: 8/30 – Woodshed 8th Anniversary 10/8 – F3 Columbia 10th Anniversary 10/15 – Bullseye Half Marathon #csaup COT: Devo on going the extra mile

8 rounds

AO: Sawmill FNGs: None COUNT: 5 WARMUP: Mosey to baseball parking lot 10 SSH 10 Imperial Walkers 10 Hillbillies 10 baby arm circles 10 TTT 10 Windmills 10 flutters 10 merkins oyo 10 copper head squats THE THANG: Mosey to old gym parking lot Line up on edge of sidewalk in front of gym facing …

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