F3 Columbia Backblasts
AO: Ramble FNGs: None COUNT: 10 WARMUP: None but YHC may or may not have provided the wrong directions. THE THANG: Run the route accordingly. MARY: ANNOUNCEMENTS: Hero Hustle 9/23ish… QB has discount code for you and your 2.0s. Bemis has Q at the Wall this weekend going out to PT for several options. Driveby …
AO: Scramble FNGs: None COUNT: 5 Trenholm to Woodlake to Shady to Millford. Return to COT
AO: Valhalla FNGs: None COUNT: 4 WARMUP: Warmed up with SSH, Thru the Tunnel, Imperial Walkers and a little Michael Phelps THE THANG: Ran around the church to warm up the ol’ legs and finished at the block pile. John Wayne’d with a coupon down to the lower parking lot and grabbed a parking spot …
AO: Rogue FNGs: None COUNT: 10 WARMUP: Some got EC and joined at the start. THE THANG: Run Improv’s route and don’t get lost. ANNOUNCEMENTS: Bemis has the Q at the wall this weekend… field trip to the PT. Hero Hustle 5k is on 9/22… fun race and great organization to support. COT: Improv closed …
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 …