F3 Columbia Backblasts
AO: Stumble Q: Biggie Smalls PAX: Betamax, Biggie Smalls, LA Gear, Prodigal, Recount, TapeWorm, Jar Jar, Ash, Snowflake FNGs: None COUNT: 9THE THANG: soooooo…. There was a route. Only problem is the Q didn’t have his shiz together. Thus, the wandering pax. These brave men dove into the unknown for 5.5-6miles of hilly glory. Work …
AO: Hammer Q: Bindi PAX: Bindi, BooBoo, Darlene, McNugget, Quicken, Wally, Zuba, Stretch FNGs: None COUNT: 8 WARMUP: stretch OYO THE THANG: IPC week 2 “Bell Ringer” MARY: ANNOUNCEMENTS: Oct 8 F3 Columbia 10 year anniversary . Get your shirts now COT:
AO: _Bull Q: Prodigal, Spot PAX: Prodigal, BabyRuth, Betamax, Billy Bob, BunkBed, Snowflake, Silent Bob, SweetTart, Silver Bullet, TapeWorm, Hawg, Fallout (1st F), Jar Jar, Cornstache, Fountainhead, McNugget, Oscar, Teddy FNGs: None COUNT: 19 WARMUP: Spot urged focus on resolve (1st stairwell), endurance (2nd stairwell), and teamwork (3rd stairwell) before we attacked the Concrete Beast.THE …
Hands-On, 9/11-themed Training in Resolve, Endurance, and Teamwork via The BullRead More »
AO: Sawmill Q: HighChair PAX: HighChair, Gepetto, Rudder, Cheesesteak, Betty Crocker, Full Metal Jacket, Flapper, Valdez, Cottontail, goodspeed FNGs: None COUNT: 10 WARMUP: mosey to school where we did SSH, Imperial Walkers THE THANG:in honor of my 19 mile 12 hour hike I wanted to share the experience. climb the mountain, start with 25 mountain …
AO: Sandlot Q: Bayou, Runt, Ruby PAX: Ruby, Runt, Bayou FNGs: None COUNT: 3 WARMUP: – SSH x 25 IC – TTT x 25 IC – IW x 25 IC – LBAC x 40 IC THE THANG: Thang # 1 Bench Press 4×8 KB Bent Over Rows 4×8 Bench Knee Tucks 4×8 KB Overhead Press …
AO: ProwlQ: Bayou, RubyPAX: Ruby, Bayou, Coin Flip, Fenway, Two GlovesFNGs: NoneCOUNT: 5WARMUP:John Wayne THE THANG:2.9 Mile Recovery Ruck MARY:None ANNOUNCEMENTS: – Iron Pax – September 24 – F3 Columbia Iron Pax Saturday, SVH, 6:30am + Valhalla Convergence (Double Workout 2 for 2)– Mountain Hike “Mount Mitchell – October 1– F3 Columbia Anniversary – …
AO: Sawmill Q: Gepetto PAX: Gepetto, Rudder, The Beast, Full Metal Jacket, Pharmateer, Flapper, Cottontail FNGs: None COUNT: 7 IPC Week 1 6 still in contention for the grand prize! 1 ran ANNOUNCEMENTS: sign up to Q Teen Fit see Q Calendar to sign up! T2T tommrow Cheesesteak has a free ticket for anyone interested.
AO: Sandlot Q: Honey Do PAX: Bayou, Broke Down, Coin Flip, Fenway, Hasbro, Honey Do, Ruby, Two Gloves FNGs: None COUNT: 8 WARMUP: 20 each: side straddle hop, forward LBAC, backward LBAC, air press, squat, Carolina dry dock, merkin THE THANG: Mosey to the lines: 7x 5 bent over rows (no block) + 5 burpees …
AO: Rogue Q: Ash PAX: TapeWorm, Churchkey, Easy Street, clickbait, Bemis, Ash FNGs: None COUNT: 6 THE THANG: strava.app.link/WDD017ty9sb ANNOUNCEMENTS: Lots of reminders of upcoming Columbia events (F3 Cola 10 Year, Bullseye Half, Cold Brew Half, TTF 3.0 COT: Prayers offered up for Nadine, Churchkeys mom, Tapes friend and others. Followed by a great conversation …
FNGs: None COUNT: 4 Pinkman got a flat, Baliff needs a new bike. 12th street and back