F3 Columbia Backblasts
AO: kudzu Q: Betty Crocker PAX: Betty Crocker, Bush, Full Metal Jacket, Gepetto, Lemmy, The Beast, Valdez FNGs: None COUNT: 7 WARMUP: mental stretching THE THANG: Merkins, Miles, and more miles (2 ruckers, 4 runners, 1 merkin machine) :alert: ANNOUNCEMENTS :alert: : rudder a tomorrow COT: praise and thanksgiving today gents
AO: scramble Q: Fallout PAX: BooBoo, Tarek, Ratatouille, Kitty, Gaston, Fallout, Lobstah, Bidet, Ronaldo, Jar Jar, Billy Bob, Collar, Detour, Sketch, Pinkman, Hawg FNGs: None COUNT: 16 WARMUP: Stretching, telling Gaston good morning. THE THANG: Run the loop, ruck, say hey to Flipper. :alert: ANNOUNCEMENTS :alert: : Blueberry train! Dawntstike 10yr may 18th COT: Pinkman’s …
AO: sandlot Q: Ruby PAX: Bayou, Coin Flip, Fenway, Ruby, Runt, Running Rebel, Pizza Pizza FNGs: None COUNT: 7 WARMUP: SSHs, TTS, IWs x 15 each LBACs – forward and backwards, Seal claps, Micheal Phelps x 10 each Extended warm-up: Bear crawl 25 paces followed by core Crab walk 25 paces followed by core Fiddler …
AO: woodshed Q: Silent Bob PAX: Side Salad, Pondo, Pipeline, Teddy, Silver Bullet, heehaw, Silent Bob, Primetime a.k.a. Coach Pinetar FNGs: None COUNT: 8 WARMUP: – Merkins x30 – Side Straddle Hops – Imperial Walkers – Grass Pickers – Arm Circles – Merkins x30 THE THANG: – Mosey to school entrance – LBCs (in cadence) …
AO: hammer Q: Misfire PAX: Pinkman, Snowflake, Ratatouille, Zuba, Bidet, Meat Loaf, Ronaldo, Misfire FNGs: None COUNT: 8 WARMUP: merkins and squats and stretching THE THANG: 375 merkins spread out over 2 mi run around the neighborhood. Mixed in Landrum Hill and some squats, lunge walk, and calf raises along the way. :alert: ANNOUNCEMENTS :alert: …
AO: rogue Q: Cauliflower PAX: Bemis, clickbait, Easy Street, Friar Tuck, Shocker, SweetTart, Swingline FNGs: None COUNT: 8 WARMUP: Easy Street and Cauliflower were both early! THE THANG: strava.app.link/ZGu0ACnPgJb :alert: ANNOUNCEMENTS :alert: : 1. Speed for Need on May 11. 2. Swingline is collecting used shoes for charity donations.
AO: thunder Q: Phlegm PAX: Bucket Truck, CESS, Adrian, Oscar, Spot, Insanity, Fallout FNGs: None COUNT: 8 WARMUP: Stretches, Through the Tunnel, SSH, Windmills, Merkins IC x 10. THE THANG: Mosey to Woodrow, MH’s, Merkins IC x 10, Hip Thrusts, Slow Fast Diamonds x 10. Mosey to Wheat, OYO WideArm/Regular Merkin/Diamond 5 each, LBCs IC …
Today on Thursdays with Phlegm – Hitting the BricksRead More »
AO: sawmill Q: Cottontail PAX: Bush, Full Metal Jacket, Flapper FNGs: None COUNT: 4 WARMUP: mosey, SSH, LBAC, copperhead squats, IWs, hillbillies, mosey to ball fields. THE THANG: (1) down and backs parking lot of forward lunge walks, side lunge, Lt Dans, karaoke, side-shuffles, Komodo dragons; (2) 3 laps around playground with 3 stops each, …
AO: score Q: Ball Boy PAX: Charley (f3Pele), Crawlspace, Nails, OBC, Sled, Ripcord FNGs: None COUNT: 7 WARMUP: Loose warmup with lots of sharing about our feelings. Lumen’s absence provided fuel for chatter. Something about a cat. THE THANG: Ballboy made us lie in the wet grass and do 100 reps each of big boy …
AO: swampfox Q: Leprechaun PAX: Krusty, Fountainhead, Kitty FNGs: None COUNT: 4 WARMUP: SSH IC 20 IW IC 15 Merkins IC 10 LBAC IC 10 Reverse IC 10 Raise the Roof IC 10 Big Boys OYO 10 Mosey to Converse St. THE THANG: 11s Start with 11 Merkins at top of the hill. 5 Big …