F3 Columbia Backblasts
AO: 0500_club Q: Fallout , Quaker PAX: Fallout, Lobstah, Quaker FNGs: None COUNT: 3 eventually DISCLAIMER WARMUP: Waiting EBLT THE THANG: Ott to Monroe then it’s all a blur :alert: ANNOUNCEMENTS :alert: : Dam to Dam training COT: Prayer at Amble
AO: ramble Q: QuickBooks PAX: Bundy, Bootleg, Frogger, Kerrigan, Mud Dawg, Quaker, QuickBooks, Strudel, SweetTart, Tube Socks, Turtle FNGs: None COUNT: 11 DISCLAIMER WARMUP: first mile THE THANG: for some: incremental 4 miles from 6:55 to 6:20 pace. For others: easy does it, race on Saturday :alert: ANNOUNCEMENTS :alert: : where is tune socks? COT: …
AO: bladerunner Q: Full Metal Jacket PAX: Switch Blade (Phil Orr), Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 3 DISCLAIMER WARMUP: No Sir!! THE THANG: Two pax ran miles and one pax did 535 Merkins. Simple and to the point!! :alert: ANNOUNCEMENTS :alert: : Nope COT: Prayed for Switchblade’s bride, Tammy.
AO: iron_yard Q: Silver Bullet PAX: Silver Bullet, Jasmine FNGs: None COUNT: 1.5 DISCLAIMER WARMUP: Walk Jasmine around the building, SSH, one lap jog around the circus THE THANG: Squats — each parking line (=30) plus using 4 bells (baby, 20, 25, 30) Jog around the circus Bench press — 30 x all four bells …
AO: 0500_club Q: Fallout , Quaker PAX: Fallout, Lobstah, Quaker FNGs: None COUNT: 3 eventually DISCLAIMER WARMUP: Waiting EBLT THE THANG: Ott to Monroe then it’s all a blur :alert: ANNOUNCEMENTS :alert: : Dam to Dam training COT: Prayer at Amble
AO: bladerunner Q: Full Metal Jacket PAX: Switch Blade (Phil Orr), Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 3 DISCLAIMER WARMUP: No Sir!! THE THANG: Two pax ran miles and one pax did 535 Merkins. Simple and to the point!! :alert: ANNOUNCEMENTS :alert: : Nope COT: Prayed for Switchblade’s bride, Tammy.
AO: 0500_club Q: Fallout , Quaker PAX: Fallout, Lobstah, Quaker FNGs: None COUNT: 3 eventually DISCLAIMER WARMUP: Waiting EBLT THE THANG: Ott to Monroe then it’s all a blur :alert: ANNOUNCEMENTS :alert: : Dam to Dam training COT: Prayer at Amble
AO: bladerunner Q: Full Metal Jacket PAX: Switch Blade (Phil Orr), Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 3 DISCLAIMER WARMUP: No Sir!! THE THANG: Two pax ran miles and one pax did 535 Merkins. Simple and to the point!! :alert: ANNOUNCEMENTS :alert: : Nope COT: Prayed for Switchblade’s bride, Tammy.
AO: the-bunker Q: Jar Jar PAX: Bidet FNGs: None COUNT: 2 DISCLAIMER WARMUP: side straddle and imperial squat Walker THE THANG: grab dumbbells and kettlebells and move to the bookstore with the dips along the way. Various arm work with a small lap in between Modified killer bees to save old men’s bodies Some Mary …
AO: 0500_club Q: Fallout , Quaker PAX: Fallout, Lobstah, Quaker FNGs: None COUNT: 3 eventually DISCLAIMER WARMUP: Waiting EBLT THE THANG: Ott to Monroe then it’s all a blur :alert: ANNOUNCEMENTS :alert: : Dam to Dam training COT: Prayer at Amble