F3 Columbia Backblasts
AO: Spur FNGs: None COUNT: 9 WARMUP: SSH, Through the tunnel, the windmill, arm circles forward & reverse, overhead clap, the worlds greatest stretch. THE THANG: 1st Station: 5 merkins 2nd Station: 5 Side Straddle Hops 3rd Station: 5 Squats 4th Station: 5 calf raises by each post on calf mountain 5th Station: 20 second …
COUNT: 7 THE THANG: Here’s the deal for this Saturday’s edition of The Wall. 3 options. Drop a car at Weston lake and Get a ride to the the East end of the Palmetto Trail at 6:30 and run 6.3 to Weston Lake trailhead. Option 2 come at 7:30 to Weston Lake and run 6.3 …
AO: Stumble FNGs: None COUNT: 11 THE THANG: MoM Death Loop following a Legion tease ANNOUNCEMENTS: Bull Half Marathon October 14!!! Stomp the Swamp COT: Leadership thoughts
AO: Amble FNGs: None COUNT: 15 WARMUP: THE THANG: We ran to Froman’s, while trying to keep up with SweetTart and BunkBed.
COUNT: 11 THE THANG: www.strava.com/routes/2992604595995749308 ANNOUNCEMENTS: Hero Hustle, Bemis on Q at The Wall, Ray Tanner 12k COT:Prayers for Dylan, Nadine, & George
AO: Scramble FNGs: None COUNT: 10 THE THANG: Forest Dr to Willingham to Ravenwood to Reamer to Trenholm back to COT ANNOUNCEMENTS: 10 yr. Anniversary shirts COT:
AO: Woodshed FNGs: None COUNT: 6 WARMUP: Mosey to bus loop. 3 stops of 5 merkins, 10 LBCs, 15 squats THE THANG: Run around bus loop stopping at each end for burpees (increase by increments of 2 from 2 to 10 for a total of 30) MARY: DORA with 100 Big Boy Sit-Ups, 200 Iron …
AO: Hammer FNGs: None COUNT: 5 WARMUP: SSH – 15 IC Through the Tunnel – 15 IC 15 Burpees – OYO THE THANG: PAX were given two bricks a person and instructed to carry throughout the entirety of the workout. Mosey across Tennis courts to Ivy Hall Drive taking a left on Landrum and all …
AO: Rogue FNGs: None COUNT: 5 YHC went to the Archives for some challenging hill work. Conditions: 72 degrees and 90% humidity. It was muggy! THE THANG: 4.5ish miles with hills on Aborwood, High Hill, Montague, Hampton Hill, and Wood Hill. ANNOUNCEMENTS: Bemis on the Q at THE WALL this Saturday. Several race opportunities as …
AO: Thunder FNGs: None COUNT: 11 WARMUP: SSH, Thru the Tunnel, Li’l Baby Arm Circles (only one way), hold deep squat THE THANG: Run to park, 1/4 Murph (7 rds) -5 Pull-ups -10 Mercans -15 Squats – Run to gate at top of park & back Run to field, Churchkey Shuffle (5 rds) -10 Burpees …