F3 Columbia Backblasts
AO: Hammer Q: Stretch PAX: Bindi, BooBoo, Wally, Stretch FNGs: None COUNT: 4 WARMUP: 15 ssh ic, 15 imperial walkers ic, 5 hamstring stretch left ic, 5 hamstring stretch left ic, little baby arm circles ic THE THANG: 10 merkins 40 raise the roof, 10 dips 40 Bulgarian Squats, 10 big boys 40 American hammers, …
AO: Valhalla FNGs: None COUNT: 8 WARMUP: – SSH x 10 – TTT x 10 – LBAC x 10 THE THANG: IPC Week 1 – Care Bear Squared; AMARP 25 Yd Bear Crawl 25 Squats 25 Yd Fiddler Crab 25 Merkins 25 Yd Crawl Bear 25 BBSU’s 25 Fiddler Crab 25 Burpees MARY: None ANNOUNCEMENTS: …
AO: Stumble Q: Ziffel PAX: Ziffel, TapeWorm, Ash, Jar Jar, Silent Bob, Prodigal, BabyRuth, Chewy, Snowflake, HolyPoker FNGs: None COUNT: 10 THE THANG: www.strava.com/activities/7768585138 ANNOUNCEMENTS: A lot of great events in the area coming up … -F3 Cola 10 Year (10/8) -Stumble 8 Year (10/14) -Bullseye Half (10/15) -Cold Brew Half … TTF 3.0 … …
AO: Amble Q: Mud Dawg ( 2nd F) PAX: Nails, Biggie Smalls, Hawg, Oscar, Trademark, Ripcord, RayCharles, Fallout (1st F) FNGs: None COUNT: 9 THE THANG: a 5 mile route with lots of hills was offered up to the pax who covered varying distances https://www.strava.com/routes/3002336571180525020 ANNOUNCEMENTS: September 11th memorial workout at the bull on 9/12. …
FNGs: None COUNT: 3 FA Hood Ride
AO: Hammer Q: Bindi PAX: Bindi, BooBoo, Darlene, LIV, Quicken, Ratatouille, Stretch, Wally, Zuba FNGs: None COUNT: 9 WARMUP: stretch on your own THE THANG: set up 4 cones 25 yards apart In a square. Bear crawl to 1st cone, 25 air squats. Bear crawl left to second cone 25 merkins. Crawl bear to 3rd …
AO: Sawmill Q: Gepetto PAX: Flapper, Full Metal Jacket, Rudder, Cottontail, Gepetto FNGs: None COUNT: 5 THE THANG: Block work was done! YHC was looking for odd numbers however we had even numbers, but then we had odd numbers. Sad thing is the ones who would have made it even didn’t even show up. ANNOUNCEMENTS: …
AO: Rogue Q: Shocker PAX: Bemis, capgun, clickbait, Easy Street, Flipper, Prodigal, Recount, Shocker FNGs: None COUNT: 8 Route: connect.garmin.com/modern/course/128402769 ANNOUNCEMENTS: Bullseye 10k 10/15, F3 Anniversary 10/8, Hero Hustle 5k 9/25. COT: Thanks for answered prayers for Snowflakes daughter, thanks for all the guys who helped with moving the veteran yesterday.
FNGs: None COUNT: 9 WARMUP: like 10 SSH and some deep stretches THE THANG: Care Bear Squared or how I learned to stop worrying and love the suck. 25yd ea. side for the square (cones). 25 reps each corner. AMRAP for ~45ish min. Bear crawl – Airsquats Left Side Bear Crawl – Mercans Crawl Bear …
AO: Woodshed Q: Biggie Smalls PAX: Biggie Smalls, Mud Dawg ( 2nd F), Silver Bullet, Silent Bob, Teddy, Side Salad, Pondo FNGs: None COUNT: 7 WARMUP: 15 SSH IC 10 through the tunnel IC 10 Imperial Walker IC Mosey 10 windmill IC 10 Hill Billy IC 10 LBAC (forward, backwards, and overhead) THE THANG: Short …