F3 Columbia Backblasts
AO: Sawmill FNGs: None COUNT: 9 WARMUP: Jane Fonda type stuff. THE THANG: We built a few Pyramids. MARY: We argued over Chasers and Ray Charles. ANNOUNCEMENTS: T2T coming up in September COT: Prayers to Rudders grandson and brother.
AO: Sandlot FNGs: None COUNT: 6 WARMUP: Mosey to upper lot, SSH, Imp.W, Merkins, Squats, LBC’s, Little arm C’s, overhead press. THE THANG: Clock work merkins (5) count between 3 islands of upper lot with bear, crab, bear walk between them. One mile run with 3 PAIN stations merkins, big boys, and monkey Humpers (15) …
AO: Woodshed FNGs: None COUNT: 5 5 pax were treated to a muggy rendition of a Woodshed Christmas classic. COP: – Grass pickers x15 IC – Imperial walkers x20 IC – Arm circles front / back / raise roof / clap x10 each IC THE THANG: – Mosey to the block cage – Cusack to …
AO: Sawmill Q: Betty Crocker PAX: Betty Crocker, Gepetto, Grouper, Valdez FNGs: None COUNT: 4 WARMUP: walk THE THANG: run around Winderemere 3.5- 5ish ANNOUNCEMENTS: gippetto scuba lesson went well.
AO: Stumble FNGs: None COUNT: 3 THE THANG: strava.app.link/erQuChA5jsb Coffee on Odyssey after the out and back COT: prayers and devo led by Odyssey
AO: Valhalla FNGs: None COUNT: 4 WARMUP: Mosey Around the Church SSH x 15 + 1 Burpee Imperial Walkers x 15 + 3 Burpees Thru the Tunnel x 15 + 5 Burpees Hillbillies x 15 + 7 Burpees LBAC x 40 + 9 Burpees THE THANG: 11-22-33-44-55 Man Makers Curls for Girls Herschel Walker Trio …
AO: Amble Q: BunkBed FNGs: None COUNT: 8 THE THANG: footpathapp.com/routes/8c31b4ae-0d1f-4273-b861-c8859ceeb3ea No one ran the correct route lol ANNOUNCEMENTS: Columbia 10 Yr Anniversary 10-08-2022, Bullseye Half Marathon 10-15-2022, Stomp-the-Swamp 08-20-2022 COT:
AO: Brickpile FNGs: None COUNT: 6 WARMUP: Mosey to Cassina and Heathwood Circle for warmup exercises x 30 IC THE THANG: Mosey to Heathwood and Cassina Circle. Partner up. P1 runs to the cul-de-sac and performs 10 burpees. P2 does 20 merkins, 20 squats and flutters until P1 returns. switch P1 and P2. Mosey to …
AO: The Bull FNGs: None COUNT: 6 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. Climb to the top and complete 20 merkins. Descend down the same stairwell …
AO: Spur FNGs: None COUNT: 7 WARMUP: Diagonal Mosey 9 BurpeesHorizontal Push 15 SSH Diagonal Mosey 7 Burpees Horizontal Push 15 Imperial Walkers Diagonal Mosey 5 Burpees Horizontal Push 15 Thru the Tunnel Diagonal Mosey 3 Burpees Horizontal Push 15 Shoulder Circle (LBAC); 7 Reps Each Diagonal Mosey 1 Burpee THE THANG: Dora – 50 …