Trip to Casey’s & back
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
Columbia, SC
F3 Columbia Backblasts
Monday Mayhem
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 …
Owen’s Field Fly-by
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:
Dusty’s Hill Work
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 …
Calm Before the Storm
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 …
Burpees and Blocks
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 …
Finishing the Wall
AO: Sawmill FNGs: None COUNT: 9 WARMUP: classic warm-arama SSH, LBAC, Squats, IW& HB, Finkel Swings, etc, etc, eta THE THANG: Building the wall. Moved about 15 blocks (end to end) across the parking lot through the field and back again. Tabata style. Lots of annoying exercises during breaks. MARY: Mary slept in so we …
Snapshot of 2021 Cold Brew Half
AO: The Wall FNGs: None COUNT: 4https://www.strava.com/routes/2990703078604141750
BunkBed comes for the Double Down
AO: Scorepile FNGs: None COUNT: 9 THE THANG: Dealer’s Choice all and every Saturday Rotation was Nails ->Schweddy->BunkBed->Stent->Ripcord->Trademark->Crawl Space->Ball Boy repeat Nails: SSH, Arm Circles Schweddy: Squats BunkBed: Hip Openers, Ray Charles, Merkins Stent: Abs Ripcord: grab various blocks, curls, overhead press and tricep extension Trademark: Ukrainian Freedom twist Crawl Space: Progression. 4 BBS and …
Dealer’s Choice, The Pax Strike Back
AO: Dawnstrike FNGs: None COUNT: 4 WARMUP: Originally supposed to be Dealer’s Choice, but the PAX refused and made YHC lead. SSH Imperial Walker Mercans Bird Dogs Cat Cow Hip Thrusts Side plank leg lift Lunge Open /close the gates Knee hugs Heel kicks Frankensteins Mosey Broad jumps Spider-Man push-ups Drop step lunges Crunches Speed …