Columbia, SC

F3 Columbia Backblasts

R@W (remote learning)

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!

More Hills?

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!

The Concrete Beast (NOT The Concrete and Grass Beast…thanks, Tapeworm)

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. …

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👿’s bitchfork

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.

Fun on the hills

AO: Valhalla Q: Two Gloves PAX: Baconator, Bayou, Swingline, Two Gloves, Fenway FNGs: None COUNT: 5 WARMUP: SSH x 25, Imperial Walker x 15, merkins x 15, Big Boys x 15, Windmills x 15, Little Arm Circles front and back x 15, overhead press x 15. THE THANG: grab a coupon and meet at lower …

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2 for showdown

AO: Sandlot Q: Coin Flip, Ruby PAX: Ruby FNGs: None COUNT: 2 WARMUP: the usual – SSHs, TTHs, IWs, Abe Vigodas, all x 15, LBACs – forward, backwards, seal claps, OHPs, Michael Phelps all x 10 each THE THANG: Crawl across soccer field – Bear crawls – 20 paces, 20 big boys Crab Walk – …

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Sweatin to the oldies

AO: Sawmill Q: HighChair PAX: Flapper, Rudder, Betty Crocker, Cheesesteak, Gepetto, Valdez, The Beast, goodspeed, HighChair FNGs: None COUNT: 9 WARMUP: the usual, SsH, copperhead squats, merkins, imperial walkers THE THANG: a variety of old, repetitive and sometime annoying songs from the 60s, 70s, 80s and 90s. when the song came on and the repetitive …

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2022 Bullseye Half Marathon

AO: _Bull Q: Biggie Smalls, Betamax, Prodigal PAX: Bayou, Snowflake, LA Gear, BabyRuth, Serena, Silver Bullet, Flipper, Nails, Escrow, Mud Dawg ( 2nd F), TapeWorm, Ziffel, CESS, Bemis, Shocker, Runt, Prodigal, Churchkey, Biggie Smalls, Oscar, Cottontail, Stache, Pipeline, Swingline, Ronda, SweetTart, Alter boy, Sachel +2.0 FNGs: None COUNT: 28 Bullseye Half Marathon. It was a …

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