@F3Columbia AO that meets every Tuesday and Thursday at 0530 at Hand Middle School
AO: Thunder Q: Mud Dawg ( 2nd F) PAX: Mud Dawg ( 2nd F), SweetTart, Traitor, Garnish, Ronda, Oscar, Froman, Insanity, Spot FNGs: None COUNT: 9 WARMUP: A quick jog to Emily Douglas then right into a dora of 100 big boys, 200 squats, and 300 LBCs one partner works one partner runs a lap …
AO: Thunder Q: Churchkey PAX: Spot, SweetTart, Betamax, Biggie Smalls, Churchkey, Insanity, Oscar, Huffy, Costanza FNGs: None COUNT: 9 WARMUP: Back-grab foot-turn to ground- w/ hand flat Through the tunnel SSH in cadence to 10 THE THANG: Rd. #1: Pony Express Run around hand w/ pain stations – 6 per loop, 2 loops Burpees Breakdancers …
AO: Thunder Q: SweetTart PAX: SweetTart, Insanity, Huffy, Costanza, Spot, Fallout (1st F), Escrow, Ronda, Bucket Truck, Oscar, Phlegm FNGs: None COUNT: 11 WARMUP: SSH, Through the Tunnell, Imperial Walkers, Merkins THE THANG: RETURN OF THE KRAKEN 5 Kraken Burpees every 5 minutes. Round 1 10 BDE Burpees 10 yard Murder Bunny 10 BDE Burpees …
FNGs: None COUNT: 9 WARMUP: SSH, Imperial Walkers, LBAC, Through the tunnel. THE THANG: Mosey 4 corners Corner 1: Slow Fast Squat × 10 LBC x 10 Corner 2: Plank Walk LR x 10 Slow Fast Merkins x 10 Corner 3: hip thrusters R leg L leg x 10 Reverse crunches x 10 oyo Corner …
FNGs: None COUNT: 9 WARMUP: like 10 SSH and some deep stretches THE THANG: Care Bear Squared or how I learned to stop worrying and love the suck. 25yd ea. side for the square (cones). 25 reps each corner. AMRAP for ~45ish min. Bear crawl – Airsquats Left Side Bear Crawl – Mercans Crawl Bear …
AO: Thunder Q: DriveBy PAX: Oscar, Spot, Bucket Truck, SweetTart, DriveBy, Escrow FNGs: None COUNT: 6 Disclaimers WARMUP: LBAC Ukrainian Twist THE THANG: Indian run around Shandon stopping at each intersection for varying counts of a mix of LBAC, LBC, Ukrainian Twists, Planks, Air Chairs, Squats, Superman, Dips, stretching, etc.. MARY: ANNOUNCEMENTS: lot of runs …
FNGs: None COUNT: 11 WARMUP: Lap around the track then circle up SSH x 15 Through The Tunnel x 15 LBAC x 15 both ways Imperial Walker x 15 Merkins x 15 THE THANG: Line up at the end of the field and complete as many rounds as possible in 30 mins…15 reps at each …
COUNT: 10 WARMUP: 20 x SSH 10 x MerkinsJog to corner of Duncan and King 5 Burpees 10 X Squats 10 x Imperial Walkers Jog to corner of Duncan and Woodrow 5 Burpees 10 x slow fast merkins 10 x Imperial Walkers 14 x SSH (yeah, 14, come at me, bro!) Jog to corner of …
COUNT: 12 WARMUP: SSH IMPERIAL WALKERS LIL BABY ARM CIRCLES THROUGH THE TUNNELTHE THANG: MOSEY 4 CORNERS 1 slow fast merkins x 10 in cadence LBCs x 10 in cadence 2 Plank shoulder taps x 10 in cadence Merkins x 10 in cadence 3 jump lunges x 10 Flutter Kicks x 10 in cadence 4 …
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 …