F3 Columbia

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Orienteering beat down

AO: Sawmill Q: Cottontail PAX: Betty Crocker, Rudder, Full Metal Jacket, Cottontail, Valdez, Flapper, ramjack, HighChair, The Beast, McAfee, Stifler FNGs: 1 Stifler COUNT: 11 WARMUP: impromptu co-Q took care of that as I was behind schedule setting up cones for stops. THE THANG: two equal ish teams with map of AO. Choose your route, …

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33 Burnout

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 …

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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 …

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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 …

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Zudzu Ruck

AO: Kudzu FNGs: None COUNT: 5 WARMUP: It’s a ruck. So…it is it’s own warmup. THE THANG: Rucked (with weight) 4 miles with various topics of conversation. Educational (wink wink) Lottery, Self Contained Underwater Breathing Apparatus, Jet Skis at night, Increasing our relationship with Rec Commission. MARY: ANNOUNCEMENTS: COT:prayers to increase our gratitude for God-given …

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But the downhill, though…

AO: Ramble FNGs: None COUNT: 14WARMUP: Route description and shit talk THE THANG: connect.garmin.com/modern/course/121411397 ANNOUNCEMENTS: Oct. 8 10 yr F3 Anniversary. Cold Brew Half date set COT: BOM thankful for this group of men and their support and leadership


AO: Sawmill FNGs: None COUNT: 6 WARMUP: Stretches-LBACs(forward-seal claps-arm flutters-air press); IWs-Hillbillies THE THANG: Tabata 1-2-3-4 T1: 45 sec/15 Sec rest (Merkins-Plank Jacks-Mtn Climbers-Squat Jumps-SSHs T2: 45 sec/15 sec rest (Shoulder Press-Curls for Girls-Bent Over Rows) w/coupons Run .2 miles T3: 30 sec/10 sec rest(Flutters-Heels-to-Heaven-Rosalitas) T4: 20 sec/10 sec rest(Merkins-WAMs-Hand-Release) MARY: 5 Burpees/Stretches ANNOUNCEMENTS: T2T …

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Parking stops are not just for parking

AO: Sawmill COUNT: 7 WARMUP: mosey to ball field parking lot for warmorama THE THANG: Stop 1 (playground at ball field) Pull-ups/merkins/dips/Freddie’s/box jumps/lap around playground (2x) Stop 2 (church parking lot) plank walk/crab walk along parking stops with WAMs and dips at each parking stop. Lunges, bear crawls, crab walks, more merkins, box cutter, more …

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These hills were Kalmia-ing me

AO: Amble FNGs: 1 Vespa COUNT: 15 THE THANG: connect.garmin.com/modern/course/120120137 ANNOUNCEMENTS: Columbia 10 Yr Anniversary 10-08-22 T-shirt designs are due this week! COT: Pray for George (did 20 merkins for him), Mud Dawg’s dad, Tubesocks as he goes to aid the people of Eastern Kentucky.

No Hope Hill

AO: Valhalla FNGs: None COUNT: 5 WARMUP: mosey THE THANG: Lots of Running with shoulder tap burpees and monkey humpers mixed in ANNOUNCEMENTS: October is full of activities. Check the thread for more details COT: Jesus with some more Jesus

F3 Golf?

AO: The_Castle FNGs: None COUNT: 11 WARMUP: SSH IC x 20, Through the Tunnel IC x 15 THE THANG: Golf: Mosey to various holes for exercises. Par rep number is announced. 1 minute AMRAP each hole. Hole 1: Merkins- 30 Hole 2: LBCs – 60 Hole 3: Squats – 40 Hole 4: HR merkins – …

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Betamax Q

AO: Woodshed Q: Betamax PAX: Betamax, Silent Bob, Odyssey, Chewy, Silver Bullet, Pondo, Teddy, Backstop, Gruden, Side Salad, Quagmire FNGs: 1 Quagmire COUNT: 11 THE THANG: DORA with bricks and blocks One partner Cusacks the block across the field, does 5 merkins, and then Cusacks back while other partner does counted exercises with bricks… 100 …

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Champs-Ely-Hand Loop

AO: Amble Q: improv PAX: improv, RayCharles, Oscar, BunkBed, Nails, BigTime, Laces Out, OBC FNGs: None COUNT: 8 Route:https://connect.garmin.com/modern/course/119347571# ANNOUNCEMENTS: Runvergence Friday #amble 0530. Blossom OnB COT: Prayers for George (Fallout’s son), Jon (MudDawg’s dad), Geri (Fenway’s wife).

EMOMs for Dayzzz

AO: Sandlot_Valhalla Q: Two Gloves PAX: Two Gloves, Fenway FNGs: None COUNT: 2 HIgh intensity workout (EMOM) Every minute on the minute. Series of thirty workouts with 20 second breaks after five rounds each. COT: I am fearfully and wonderfully made: Psalm 139:14

Tuesday Swampy Hilly Muggy Wo

AO: Swampfox Q: Ryan Newton PAX: Ryan Newton, Kitty, Strom, Leprechaun, Misfire FNGs: None COUNT: 5 WARMUP: Yep THE THANG: Ran up and down Cherry Laurel and did various boot campy things. Rutland was planned but avoided. MARY: ANNOUNCEMENTS: Yep COT:Yep