Columbia

Leg day

Disclaimer and Warm-up, Tennis Court for Team DORA 1-2-3, two teams: -two stop shuttle “sprint” for half of your team while other half of your team starts to accumulate their numbers, rotating thru exercises, 100 merkins, 200 LBCs, 300 squats, as a team. Mosey to bottom of the hill for Jacobs Ladder: -jail break to top …

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#AshChewy

Cool & Clear at The Woodshed – a perfect morning for AshChewy, a celebration of the peaceful transition of power between AOQs.  Appreciation and thanks for the leadership and accountability demonstrated by Chewy and Ash as the torch is passed. The Thang: Warmup (in cadence): – 20 Sidestraddle Hops, 20 Imperial Walkers, 20 Little Baby Arm Circles (10 …

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#Scramble #LegDay

YHC had an easy three miler planned for the morning affording plenty of time for the traditional #Coffeeteria but, with a rough, #Cantore-like storm moving through town, leading the pax on a loop run didn’t seem wise… especially when plenty of opportunities were available at Trenholm Plaza.  So, instead of an easy three, a gruesome, …

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Adrian!?!?

Every now and again a special fella comes along.  For F3 Columbia and #Thunder that man is none other than Adrian.  Despite his recent bout with the flu and chronic pinky issues, the man instills a passion in the pax to strive for more – even when he’s not there (after calling in an #EpsteinsMother …

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