F3 Columbia Backblasts
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 23 minutes of alternating arm work with dumbells. 40 seconds of work 20 seconds of rest 3 sets chest press 40 lb dumbells 3 sets alternating bent over rows 40 lb dumbells no rest sets 20 seconds for each …
AO: Thunder Q: Mud Dawg ( 2nd F) PAX: Mud Dawg ( 2nd F), SweetTart, Traitor, Garnish, Ronda, Oscar, Froman, Insanity, Spot FNGs: None COUNT: 9 WARMUP: A quick jog to Emily Douglas then right into a dora of 100 big boys, 200 squats, and 300 LBCs one partner works one partner runs a lap …
AO: Sawmill Q: Flapper PAX: The Beast, Full Metal Jacket, Rudder, Flapper, Waterboy, Q-Beam, Shuttlecock, Valdez, @daddywarbucks FNGs: None COUNT: 9 WARMUP: SSH, LBAC, Windmills, TTT, EWs, HBs, Flutters, copper head squats THE THANG: Mosey to playground for “4 playground rounds” 1. 10 pull-ups, 20 decline merkins, bear crawl to snack shack, 30 box jumps, …
AO: Stumble Q: HolyPoker PAX: Ash, HolyPoker FNGs: None COUNT: 2 THE THANG: www.strava.com/activities/7940436423 Holy Poker stepped up with Skirt having to call out at the 11th hour (not feeling well). Ash showed up but took it easy and walked the dogs for 2 miles. Did that mean Poker slowed down or logged a flat …
AO: Amble Q: Woody PAX: Double Rub, Love Bug, Oscar, Trademark, Mud Dawg ( 2nd F), Woody FNGs: None COUNT: 6 Simple Blossom Street out & back varying from 3 to 4 miles
AO: Sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 1.08 mile run + 525 Merkins MARY: Nope ANNOUNCEMENTS: None COT:Yep – Habakkuk 3:19
AO: _Bull Q: Prodigal PAX: Backstop, BabyRuth, TapeWorm, Pipeline, Prodigal, Cornstache FNGs: None COUNT: 6 WARMUP: A few PAX got an early jump. 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 …
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 1.08 mile run + 525 Merkins MARY: Nope ANNOUNCEMENTS: No COT: Habakkuk 3:19
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 WARMUP: Stretching THE THANG: strava.app.link/U3czSgbN0tb
AO: Scramble Q: Kitty PAX: Kitty, Collar, Detour, Chop Shop, Bernie FNGs: None COUNT: 5 WARMUP: THE THANG: Milford Loop 4.1 miles MARY: ANNOUNCEMENTS: COT: