F3 Columbia Backblasts
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 12 Slaughter Q 30lb Ruck. 30lb Kettlebell. Standard CMU. Sandbag. Ruck on at all times. WARMUP: 20 SSH IC THE THANG: Merkins, Kettle Bell swings, shoulder press, raises. Parter up Move 3 laps with ruck and bell. Partners moving in opposite directions. When we …
AO: Sandlot Q: Runt PAX: Two Doses, Two Gloves, Fenway, Hasbro, Coin Flip, Nino Brown, Bayou, @scott Ross FNGs: None COUNT: 9 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Raw Q: Valdez PAX: Betty Crocker, Gepetto, Snowden, Valdez FNGs: None COUNT: 4 WARMUP: everyone Pre-ran THE THANG: Fox Meadow 4 miler or other MARY: ANNOUNCEMENTS: Snowden may or may not Co-Q the convergence beatdown or Goggins 1/2 COT: footpathapp.com/routes/1C28593A-A6FF-43A5-8DEC-0659E293D76B
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 400 Merkins/400 4-ct Flutters MARY: Nope ANNOUNCEMENTS: Nope COT:Y/Ephesians 3:20-21
AO: Raw Q: Rudder, Shuttlecock PAX: Rudder, Shuttlecock FNGs: None COUNT: 2 WARMUP: Nope THE THANG: 4.5 Mosey at 9:06 avg MARY: again…Nope ANNOUNCEMENTS: still Nope COT:Prayers for all pax!
AO: Amble Q: Easy Street PAX: Double Rub, Oscar, Nails, DriveBy, Woody, Full Monty, Easy Street, Love Bug, BigTime FNGs: None COUNT: 9 WARMUP: Go over route and try to not get anyone lost. THE THANG: www.strava.com/routes/3016880565063151246 ANNOUNCEMENTS: Collections for OGM/Competition with F3 Waxhaw/Greenwood, Nightmare on Elmwood 5k with Driveby COT: Pele’s continues recovery!
AO: _Bull Q: Prodigal PAX: Fallout (1st F), Prodigal, TapeWorm, Cornstache FNGs: None COUNT: 4 WARMUP: OYO, if so inclined. THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage stairwells. …
The Concrete Beast (NOT The Concrete and Grass Beast…thanks, Tapeworm)Read More »
AO: -Rock Q: Tarek PAX: Hawg, Bindi, Tarek FNGs: None COUNT: 3 WARMUP: THE THANG: strava.app.link/mbtZ7Lmocub MARY: ANNOUNCEMENTS: COT:
AO: Ramble Q: Turtle PAX: Friar Tuck, 8 Mile, SweetTart, QuickBooks, BabyRuth, Churchkey, BunkBed, Tube Socks FNGs: None COUNT: 9 3/4 mile WU to the corner of Wheat & Walker. Turn right and haul tail to Heyward. Approximately 500 meters. Recover back to Wheat then repeat on Sims, Shandon, Holy & Maple. Total 4.4 miles.
AO: Stumble Q: Silent Bob PAX: Snowflake, LA Gear, Ash, Silent Bob FNGs: None COUNT: 4 www.strava.com/activities/7976258676