F3 Columbia AO

Love Bug Returns

AO: score Q: Love Bug PAX: Sled, Nails, Lumen, Crawlspace, Prenup FNGs: None COUNT: 6 WARMUP: Standing warm up as the ground was very wet! THE THANG: Grabbed bricks and headed to the big island where we completed several rounds of arms, leg and abdominal exercises with a half lap in between. Love Bug of …

Love Bug ReturnsRead More »

4 Corners

AO: score Q: Lumen PAX: Crawlspace, Prenup, RayCharles, Nails FNGs: None COUNT: 5 WARMUP: SSHs, Windmills, Lil Baby Arm Circles, Assorted stretches THE THANG: Run to all 4 corners of parking lot and do merkins at one, squats at next, Big Boys at another and forgot what we did at another. Assorted brick work followed …

4 CornersRead More »

History of Jello

AO: score Q: Crawlspace PAX: Lumen, Sled FNGs: None COUNT: 3 WARMUP: You all missed the best workout ever!! A short walk from our warm vehicles to the pre-circle hard pavement and back. THE THANG: After a short drive to EUG, we walked from our vehicles into EUG and back out. In the middle were …

History of JelloRead More »

Leg Day!

AO: score Q: Ball Boy PAX: Crawlspace, Lumen, Nails, Charley (f3Pele), Spool, OBC, Sled, RayCharles FNGs: None COUNT: 9 WARMUP: A lot of arm stretching for leg day! THE THANG: A lot of great things happening today. Ballboy displays his beard of wisdom doing leg and ab work even though he has a torn rotator …

Leg Day!Read More »

Diamonds are Forever

AO: score Q: Sled PAX: Crawlspace, Lumen, Nails, Prenup, OBC, RayCharles, Spool, Charley (f3Pele), Ripcord FNGs: None COUNT: 10 WARMUP: Unconventional. Sled, in James Bond fashion, does things his own way. THE THANG: Workout was Diamond Themed with pain stations at each point starting with 7 reps and increasing by 7 after each trip. Started …

Diamonds are ForeverRead More »

Twice Stretched!

AO: score Q: Crawlspace PAX: OBC, Sled, Spool, Lumen FNGs: None COUNT: 5 WARMUP: Got the SSH done before Sled made it to the soft pavement, then through the tunnel, Imperials, and other various stretching exercises. Ended with some ab work before moving. THE THANG: Crawlspace was tired and sore from Sunday afternoon Softball, so …

Twice Stretched!Read More »

Sled’s Return

AO: score Q: Nails PAX: Crawlspace, OBC, RayCharles, Sled FNGs: None COUNT: 5 WARMUP: No surprises here. SSH, Imperials, stretching, homage to OBC with some happiness! THE THANG: In theme with Nails’ advice from his Physical Therapist, everything done slowly and deliberately. Apparently this is a standard for people in their 70’s. Brought out lots …

Sled’s ReturnRead More »

Greasetrap Returns!

AO: score Q: Crawlspace , Crawlspace, OBC, Prenup PAX: Windmill, Greasetrap FNGs: None COUNT: 5 WARMUP: Standard warmup under Porch due to rain. THE THANG: Dealers Choice with Bricks and Blocks. Greasetrap returned, which was great! Did a full hour and the rain stopped for some laps. Windmill stretched us out before putting up Bricks …

Greasetrap Returns!Read More »

Running with Rivet

AO: score Q: Eric Gluse PAX: Crawlspace, Lumen, Nails, RayCharles FNGs: None COUNT: 5 WARMUP: Found some dry hard pavement to warm up while avoiding the invasion from Brickpile, then right into the running! THE THANG: According to Nails, we did 1.45 miles and 10 feet of elevation. Only thing that kept Ray Charles from …

Running with RivetRead More »

Pele Delivers!

AO: score Q: Charley (f3Pele) PAX: Crawlspace, Nails, OBC, Prenup, RayCharles, Spool FNGs: None COUNT: 7 WARMUP: Pele made a glorious return and remembered all the pertinent warmup exercises. THE THANG: After proper warmup, Pele had us grab some toys and delivered a proper workout hitting all the muscle groups. We also took turns on …

Pele Delivers!Read More »

Dinner with Nails

AO: score Q: RayCharles PAX: Crawlspace, Prenup, OBC FNGs: None COUNT: 4 WARMUP: Ray Charles does a great job of stretching you out. Good thing, because of an inspirational dinner with Nails, Ray Charles slowly and deliberately beat us down. THE THANG: All exercises were called to be performed with full extension, good form and …

Dinner with NailsRead More »

Situational Awareness

AO: score Q: Stent , Crawlspace, Prenup, Trademark, OBC, Nails, Alter Boy PAX: Windmill FNGs: None COUNT: 8 WARMUP: Dry warm up due to wet ground THE THANG: Dealers Choice with Situational Awareness. ANNOUNCEMENTS: Today is Saturday. COT: Prayed for Alter Boys unspoken request. 100% participation at EUG with celebrity birthdays!

Ripcord On Campus Toys

AO: score Q: Ripcord PAX: Crawlspace, Lumen, Nails, OBC, RayCharles FNGs: None COUNT: 6 WARMUP: standard Score THE THANG: Bricks , circuit, suicides, abs. Work was done. ANNOUNCEMENTS: COT: Praise for the F 3 support and community.

Bug less Love This AM

AO: score Q: Crawlspace PAX: Lumen, Nails, OBC, Spool FNGs: None COUNT: 5 WARMUP: Proper Stretching and Warm Up Exercises Achieved! THE THANG: In Love Bug’s absence the Pax carried on and turned their love towards Lumen, insisting on full and proper reps of the called exercise. He seemed to take the attention in stride …

Bug less Love This AMRead More »

OBC in Charge!!

AO: score Q: OBC PAX: Crawlspace, Lumen, Sled, Spool FNGs: None COUNT: 5 WARMUP: OBC seemed angry this AM, but alas, he was just sore from his own workout Saturday. THE THANG: Visit to Zoller Hill with pain stations along the way. A few times, it seemed as though the Pax had a mind of …

OBC in Charge!!Read More »

Neighborhood Tour

AO: score Q: Crawlspace PAX: Lumen, Nails, OBC FNGs: None COUNT: 4 WARMUP: Hard Pavement at Front Parking Lot, standard warmup! THE THANG: Completed a Lumen Loop with pain stations along the way. Was told at breakfast 1 mile was exceeded. Nails, notably, was slow and deliberate with his reps. A new standard he wants …

Neighborhood TourRead More »

Presidential Review

AO: score Q: Ball Boy PAX: Crawlspace, Lumen, Prenup, Ripcord, OBC FNGs: None COUNT: 6 WARMUP: Ballboy prepared with a Weinke THE THANG: Presidential review. Went through all the presidents and reps of each chosen exercise based on the length of the term, though some entries were questionable. Pretty sure Gerald Ford did not serve …

Presidential ReviewRead More »

Roving with Rivet

AO: score Q: Eric Gluse PAX: Crawlspace, Lumen, Nails, Spool FNGs: None COUNT: 5 WARMUP: Standard Side S Hops, Imperial Walkers, Arm Circles and some stretching. THE THANG: Rivet took us on a Lumen Loop across the front of the school to Betty, then up Adger and on around. Pain stations along the way including …

Roving with RivetRead More »

Four 4 Score

AO: score Q: Spool PAX: Lumen, Nails, Crawlspace, Spool FNGs: None COUNT: 4 WARMUP: The Usual SSH/Imperial Walkers IC x25 Arm stretches & mosey to the pile for some bricks then proceed to the courtyard. THE THANG: 20/20/20 calf raises feet in different positions Little more stretching 1 pax Mosey to the lamp post while …

Four 4 ScoreRead More »

Rainy Monday

AO: score Q: Crawlspace PAX: Crawlspace FNGs: None COUNT: 1 WARMUP: Typical warmup under the dry confines of the front porch. Had a visit from Sweettart who was 7.4 miles into his 8 mile run this morning. THE THANG: Brick and block exercises with some leg work, ab work and stretching. Got about 30 minutes …

Rainy MondayRead More »

Handoff

AO: score Q: Lumen PAX: Sled, Spool, OBC, RayCharles, Ripcord, Silent Bob, Crawlspace, SweetTart FNGs: None COUNT: 9 WARMUP: SSHs, Imperial Walkers, SEAL CLAPS (enthusiastically enjoyed), Hillbillies and assorted stretches THE THANG: 15 DryDocks, 20 Bollard Squats, 30 Iron Crosses, Some wall pushups, 15 dips, 15 Happy Humpers, Assorted Brick work and other stuff ANNOUNCEMENTS: …

HandoffRead More »

Two Feet of Elevation

AO: score Q: Nails PAX: Crawlspace, Lumen, OBC FNGs: None COUNT: 4 WARMUP: Standard warmup and stretches. THE THANG: On campus at the touchdown line with bricks and block exercises followed by a mosey to the 28 yard line for some various abdominal exercises. Multiple sets were accomplished, with great difficulty facing the two foot …

Two Feet of ElevationRead More »

Wet Windy Monday

AO: score Q: Crawlspace PAX: Crawlspace, Lumen, Spool FNGs: None COUNT: 3 WARMUP: Typical Warmup in the Vestibule so we stayed nice and dry. THE THANG: No Ray Charles until March so Crawlspace filled in like the Ninja he is with Brick and Block work with standing backward lunges and Skank Sisters in between sets …

Wet Windy MondayRead More »

PreNup on Point

AO: score Q: Prenup PAX: Crawlspace, Lumen FNGs: None COUNT: 3 WARMUP: Mostly the same but oddly enough, No Imperials and straight to Windmills THE THANG: The thermometer read 21 degrees but two Pax joined Prenup for a Neighborhood Tour to the Sandbox and back, pain stations along the way. ANNOUNCEMENTS: None COT: Prayers for …

PreNup on PointRead More »

FOG (4 old guys) workout

AO: score Q: Spool PAX: Crawlspace, Prenup, Sled, Spool FNGs: None COUNT: 4 WARMUP: The usual PB&J, LBAC optional Prenup, little “gate” stretching with additional modification from Sled’s 2.0! THE THANG: Little campus workout. Stretch in the parking lot and then off to the courtyard for some bench exercises. Wall sit with OHO IC Gas …

FOG (4 old guys) workoutRead More »

Porch Perfect!

AO: score Q: Crawlspace , OBC PAX: Crawlspace, OBC, Windmill FNGs: None COUNT: 3 WARMUP: OBC THE THANG: Standard Dealers Choice! Windmill had some nice variations on old favorites to make it interesting, and also stretched us out to end the day. 110% participation at Eggs Up as Ripcord joined us (missed the workout due …

Porch Perfect!Read More »

Chained In

AO: score Q: Lumen PAX: OBC, Crawlspace, Ripcord FNGs: None COUNT: 4 WARMUP: SSH, Assorted Stretches THE THANG: Lots of squats and merkins, flutters, Hillbillies, a wall sit ANNOUNCEMENTS: COT: Closed with prayer and full coffeeteria participation

Score – Start the Year off Right

AO: score Q: Ripcord PAX: Crawlspace, Lumen, Prenup, Nails FNGs: None COUNT: 5 Standard Score Warm up THE THANG: brick and blocks, total body w some trips to the fence and back Pray for Crawlspace Mom who had a fall but recovering. :

12 Days of Christmas

AO: score Q: Crawlspace , Eric Gluse, Nails, OBC, Sled PAX: Crawlspace, Eric Gluse, Nails, OBC, Sled, Stent and Windmill FNGs: None COUNT: 7 WARMUP: Yes THE THANG: On campus dealers choice with Christmas themed 12 Days of Christmas brought to us by Windmill! 100% participation at breakfast at EUG! After breakfast gift delivery to …

12 Days of ChristmasRead More »

Ghost of Zoller Past, Present, Future

AO: score Q: OBC PAX: Ball Boy, Crawlspace, Eric Gluse, Nails, OBC, RayCharles, Sled, Spool FNGs: None COUNT: 8 WARMUP: Usual THE THANG: A tour of Ripcords Past, Present and Future office locations. Felt like an old Christmas tale, mind you, Ripcord is no Scrooge. ANNOUNCEMENTS: Present delivery Saturday morning after breakfast. COT:

Mighty 4 at SCORE

AO: score Q: BunkBed PAX: Crawlspace, Nails, Ripcord FNGs: None COUNT: 4 STRIDELITE: www.strava.com/activities/10367741294 WARMUP: Mosey to the corner of the parking islands. The Motivator X5 IC TTT X10 IC WM X10 IC Arm Circle Song Michael Phelps OYO THE THANG: www.strava.com/activities/10368671746 Grab some bricks Slow Fast for majority of exercises with mosey around the …

Mighty 4 at SCORERead More »

3 Amigos

AO: score Q: Lumen PAX: OBC, Crawlspace FNGs: None COUNT: 3 WARMUP: SSHs, Lil Babies, a Cobra Stretch THE THANG: Brick work w/ curls, tris, overheads, bench press, lat raises etc. Fence runs, high knee round and LT. Dan round ANNOUNCEMENTS: None COT: Out w/Prayer

Three for Score

AO: score Q: Crawlspace PAX: Lumen, OBC, Crawlspace FNGs: None COUNT: 3 WARMUP: Yes THE THANG: On Campus Brick Return wit some simple things ANNOUNCEMENTS: None COT:Prayers for those absent and wounded!

Ripcord Loop

AO: score Q: Ripcord PAX: Lumen, Nails, Prenup, Crawlspace, Spool FNGs: None COUNT: 6 Score Warmup Logo Loop to stay Warm Pray for #sled for recovery. Give to nails – Thanksgiving Food boxes.

Horror Show

AO: score Q: Lumen PAX: Nails, Crawlspace, Prenup FNGs: None COUNT: 4 WARMUP: 20 SSH IC, 20 TTTunnels IC, 20 Lil Babies IC, Standing & Seated Toe Touch, Knee to Chest THE THANG: 15 dips OYO, 15 merkins OYO, 20 squats OYO, 30 LBCs OYO, 20 DryDocks OYO, 20 Seal Claps IC, 20 Hillbillies IC, …

Horror ShowRead More »

Brickpile Incursion

AO: score Q: Love Bug PAX: Lumen, Nails, OBC, RayCharles, Love Bug FNGs: None COUNT: 5 WARMUP: Standard with added Mountain Climbers THE THANG: Grab some bricks and line up in the end zone. Dodge Brickpile PAX and run to the opposing 40 (60 yards) for round of regular squats, catcher squats and jump squats. …

Brickpile IncursionRead More »

Visit from DogFace Gremlin

AO: score Q: Crawlspace PAX: RayCharles, Lumen, Dog-Faced Gremlin, Crawlspace FNGs: None COUNT: 4 WARMUP: Did that THE THANG: Standard Crawlspace workout generally on campus. Crawlspace was out of breath a lot so less running than normal. ANNOUNCEMENTS: None COT:Love our neighbors as we love ourselves! Love God with our whole hearts and strength!

PHP Code Snippets Powered By : XYZScripts.com