F3 Columbia Backblasts
AO: Prowl Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: 6 minute John Wayne THE THANG: 5k (3.61 miles) MARY: ANNOUNCEMENTS: Reminder-Battle Saturday in the gloom COT: Westwood FCA had 100+ students converge at lunch for fellowship, pizza , and hoops 🏀; Two gloves asked for prayer for his daughter
AO: Kudzu Q: Rudder PAX: Cottontail, Goodspeed, Snowden, Valdez, Gepetto, Full Metal Jacket, Rudder, Shuttlecock FNGs: None COUNT: 8 WARMUP: No time! THE THANG: 3 pax moseyed. 3 pax rucked while shuttling red bricks. 2 pax rucked with K9’s MARY: ANNOUNCEMENTS: Morons4Beer Challenge & Blythewood’s Premier Scuba Club. COT:
AO: Ramble Q: 8 Mile PAX: Churchkey, Costanza, Bundy, CESS, Garnish, Friar Tuck, Huffy, Bootleg, BabyRuth, Ronda, Winston FNGs: None COUNT: 12 WARMUP: a quick deuce THE THANG: Owens Field Park has gates. Watch out! MARY: ANNOUNCEMENTS: Cess’ driveway is now a designated drop zone for canned goods, among other things (just no mac and …
AO: Scramble Q: Chop Shop PAX: Billy Bob, Tarek, Flo, Chop Shop, Collar, McLovin, Wally, Furlough, Detour, Leprechaun FNGs: None COUNT: 10 Sato Run
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 …
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:
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 …
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 …
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 …
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 …