AO: Thunder Q: BunkBed PAX: BunkBed, Bucket Truck, CESS, Spot, Escrow, SweetTart, Fallout (1st F), Oscar, Insanity, Phlegm FNGs: None COUNT: 10 CONDITIONS: A wee bit chilly, definitely needed gloves for this one! YHC did his darndest to put together something Irish themed in honor of St. Patrick’s Day being tomorrow. Most antics were appreciated…..I …
AO: Armory Q: BunkBed PAX: BunkBed, Fallout (1st F), Serena, SweetTart FNGs: None COUNT: 4 WARMUP: Tell BunkBed to hurry up and talk about the origins of Papagrigorio. THE THANG: www.strava.com/activities/8717193997 sh1.sendinblue.com/ad5nv4osxxpfe.html?t=1678574153 Discussed the final member of the Fitness Kingdom, The Jester. Talked about how we all have a Jester that each man has difficulty …
AO: Amble Q: Mud Dawg ( 2nd F) PAX: Lego, Biggie Smalls, Oscar, Fallout (1st F), Costanza, Huffy, Mud Dawg ( 2nd F), Nails, BunkBed, Trademark, Serena FNGs: None COUNT: 11 WARMUP: too damn 🥶 THE THANG: a trip to Lake Katherine some even went extra large MARY: never heard of her ANNOUNCEMENTS: Family day …
AO: -Bunker Q: Snowflake PAX: Fallout (1st F), Snowflake FNGs: None COUNT: 2 WARMUP: pick up the coupons THE THANG: tour des baseball diamonds with bear crawls ‘n such including fun with the facebreaker and all new “deck squat”. COT: prayers for the guys in the recovery group and a guy Fallout gave a ride …
AO: Ramble Q: BunkBed PAX: BunkBed, Garnish, Bundy, Welcome Week, SweetTart, Huffy, Fallout (1st F), Mud Dawg ( 2nd F), Biggie Smalls, Love Child, BabyRuth, Cauliflower, Bailiff, Ronda, Friar Tuck FNGs: None COUNT: 15 WARMUP: Listen to directions and enjoy the drizzle. THE THANG: www.strava.com/activities/8690280706 Wayyyyy to many turns, but YHC wanted to run all …
I just wanted to run on a street I share the same name withRead More »
AO: Rogue Q: Fallout (1st F) PAX: Cauliflower, clickbait, Easy Street, Recount, Bemis, Swingline, Fallout (1st F), Friar Tuck, Sleasely FNGs: 1 Sleasely COUNT: 9 WARMUP: Recount and I expounded on the benefits of strength training…ahem, Friar Tuck THE THANG: Ran into Shandon to my house and back. MARY: ANNOUNCEMENTS: Welcome Sleasely, who may be …
AO: Amble Q: Fallout (1st F) PAX: Biggie Smalls, Mud Dawg ( 2nd F), Trademark, Fallout (1st F), Woody, Love Bug, Double Rub, RayCharles, improv, Ripcord, SweetTart, Nails, Oscar, Seeker FNGs: None COUNT: 14 WARMUP: THE THANG: Run to campus, enjoy the hills! MARY: ANNOUNCEMENTS: Amble 10-yr anniversary Shirt order, HC now! Charleston 10-yr this …
Amble goes to Campus, still didn’t find Snowflake’s OfficeRead More »
AO: Dawnstrike Q: Bindi PAX: Quaker, Babar, Oscar, Snowflake, Fallout (1st F), Misfire, Bindi, LoveBug, FNGs: None COUNT: 8 WARMUP: 20ssh ic, 20 Frankenstein ic, 20 imperial walkers ic, 20 thru the tunnel ic. 10 lbac front ic 10 lbac reverse ic. THE THANG: at Hollywood square 3 rounds of 10 box jumps, 20 dips, …
AO: Scramble Q: Billy Bob PAX: Zima, Easy Street, Biggie Smalls, Churchkey, Corndog, heist, Pinkman, Hawg, Ronda, McNugget, Ash, Silent Bob, Friar Tuck, Huffy, Fallout (1st F), Cauliflower, SweetTart, Swingline, BabyRuth, LA Gear, CESS, Bundy, Schweddy, Woody, Fountainhead, Costanza, Chop Shop, Collar, Gaston, McLovin, Kitty, Wally, Sketch, Furlough, Strom, Froman, Winston, Love Child, Turtle, Flo, …
AOQ handoff at the standard for all rungroups who have a shovelflag.Read More »
AO: Thunder Q: Escrow PAX: SubPrime, Huffy, Costanza, Fallout (1st F), Phlegm, Oscar, Escrow, Insanity, Spot, Bucket Truck, SweetTart, Royall FNGs: None COUNT: 12 WARMUP: frisbee toss with arm circles, TTT, quad stretch, SSH, etc THE THANG: lava ball Indian run with intersection exercises and drop ball burpees Field frisbee toss with exercises of merkin …
AO: Amble Q: Serena PAX: Backstop, BunkBed, Fallout (1st F), Nails, OBC, Oscar, RayCharles, Schweddy, Serena FNGs: None COUNT: 9 THE THANG: Schweddy called it The Mainline, which crossed Beltline and it was definitely on the Bus-line. Full Route was Devine to Rosewood to Woodrow to Beltline. Plenty of modifications. YHC thanks Fallout for the …
AO: Armory Q: Fallout (1st F) PAX: Backstop, Serena, BunkBed, Fallout (1st F) FNGs: None COUNT: 4 WARMUP: THE THANG: Talked about Q-1.2 King, the importance of physically getting right Devo- No one is so bad that they can’t be saved, no one is so good they don’t need to be saved. MARY: ANNOUNCEMENTS: COT: …
AO: Amble Q: Snowflake PAX: Fallout (1st F), Snowflake, Swingline, Oscar, Double Rub, Nails, Trademark FNGs: None COUNT: 7 THE THANG: messed up my own route a bit, but got the traversal of Lester right. strava.app.link/kAiBvVX6Kxb COT: Had to scoot early myself, but prayers up for everyone as they go about their week.
AO: Dawnstrike Q: Hawg PAX: Fallout (1st F), Jar Jar, Oscar, Hawg, Snowflake, Betamax, Phlegm, @Suey FNGs: None COUNT: 8 WARMUP: IC SSH Imperial WALKERS HILLBILLIES LBAC F&R THE THANG: 5FOR5 WEIGHTED HIGH KNEES GOBLET SQUATS CHEST PRESS LEG PRESS FLUTTER KICKS W/ BLOCK each exercise for 1 minute for 5 rounds Cool down with …
AO: Ramble Q: Friar Tuck PAX: Friar Tuck, Bailiff, Froman, SweetTart, 8 Mile, Bundy, Snowflake, Churchkey, Ronda, Easy Street, Lego, Cauliflower, Fallout (1st F), BabyRuth, HolyPoker, Love Child, Pipeline, F3 Manny, Costanza, Huffy, RayCharles, OBC, Ripcord, CESS, Winston, BunkBed, Stache, Nails, Prodigal, Chewy, Woody, Zima, DriveBy, QuickBooks, Garnish, Bucket Truck, Pinkman, Hawg, Pondo, Trademark, Betamax, …
AO: -Bunker Q: Fallout (1st F) PAX: Jar Jar, Birthday Suit, Fallout (1st F), Bidet, Shart, Sparklefarts FNGs: None COUNT: 6 WARMUP: SSH, Imperial Walkers, Thru-the-tunnel, squats SSH, LBACs forward and reverse, overhead press, merkins THE THANG: Grab the blocks, cusack to the parking lot Bench, block hammers, goblet squat, curls, press, triceps extensions Blocks …
AO: Amble Q: DriveBy PAX: Betamax, Biggie Smalls, BunkBed, DriveBy, Fallout (1st F), Froman, Mud Dawg ( 2nd F), Nails, Ripcord, Schweddy, Double Rub, OBC FNGs: None COUNT: 12 WARMUP: Tell everyone the route three times THE THANG: Three laps while being serenaded by a 🚂, 🛻, 🚗 while smelling stale 🍻. MARY: ANNOUNCEMENTS: COT: …
AO: Thunder Q: Backstop, SweetTart, Snowflake, Backstop, Huffy, Trademark, Betamax, Escrow, Costanza, Insanity, Phlegm, Fallout (1st F), Oscar, Spot, Schweddy PAX: Backstop, Betamax, Costanza, Escrow, Fallout (1st F), Huffy, Insanity, Oscar, Phlegm, Snowflake, Spot, SweetTart, Trademark, Schweddy FNGs: None COUNT: 14 WARMUP: 5 different exercise( Merkins through the tunnel hillbillies side-straddle-hop high knees) moseyed around …
AO: Armory Q: Fallout (1st F) PAX: Backstop, BunkBed, SweetTart, Fallout (1st F) FNGs: None COUNT: 4 WARMUP: Backstop’s mobile meth lab THE THANG: We walked/rucked discussing the Get Right, what it is and why it’s first. MARY: ANNOUNCEMENTS: COT: Prayers for Turkey and Syria as they recover from the earthquakes. Praise for BunkBeds friend …
AO: Amble Q: BunkBed PAX: BunkBed, Mud Dawg ( 2nd F), Biggie Smalls, Full Monty, BigTime, Nails, Ripcord, Schweddy, improv, Trademark, Oscar, Betamax, Woody, Fallout (1st F) FNGs: None COUNT: 14 WARMUP: Chit-chat and ramp up into the run THE THANG: State House OnB connect.garmin.com/modern/course/145203063 ANNOUNCEMENTS: 03-11-23 Charleston 10 Yr Anniversary COT: Prayers for Mud …
AO: Thunder Q: Costanza PAX: Billy Bob, Adrian, Oscar, Fallout (1st F), Insanity, Betamax, Bootleg, Costanza, Escrow, McLovin, McNugget, Phlegm, SweetTart, CESS FNGs: None COUNT: 14 WARMUP: Disclaimer Count off by 3s. This will be your team Mosey to corner of Duncan and King- 20 IC SSH 20 IC Squats 20 OYO Merkins Mosey to …
AO: Thunder Q: Costanza PAX: Costanza, CESS, Adrian, Oscar, SweetTart, Billy Bob, Bucket Truck, McLovin, McNugget, Betamax, Phlegm, Escrow, Fallout (1st F), Insanity FNGs: None COUNT: 14 Disclaimer Count off by 3s. This will be your team WARMUP Mosey to corner of Duncan and King- 20 IC SSH 20 IC Squats 20 OYO Merkins Mosey …
AO: Armory Q: Backstop PAX: SweetTart, Phlegm, Fallout (1st F), TapeWorm FNGs: None COUNT: 5 Preparedness, a state of readiness, especially for war. Getting Ready For The Expected While Being Ready For The Unexpected 4 quadrants: get Right, live Right, lead Right and leave Right. Together, form the G3L: ANNOUNCEMENTS: COT: praying for phlegm wife…
AO: Amble Q: Mud Dawg ( 2nd F) PAX: Betamax, Biggie Smalls, BigTime, Dwight, Fallout (1st F), Full Monty, Schweddy, Woody, Trademark, TapeWorm, Mud Dawg ( 2nd F), Nails, Oscar, BunkBed, Dry Heave FNGs: None COUNT: 15 WARMUP: Some walked at armory Some did a prerun THE THANG: 2 mile loop, 1 mile loop choose …
AO: Amble Q: Biggie Smalls PAX: Biggie Smalls, BigTime, Dwight, Fallout (1st F), Lego, Mud Dawg ( 2nd F), Nails, Oscar, Full Monty, Woody, Love Bug, Seeker FNGs: None COUNT: 12 We ran the dang thang. Route above because I don’t know how to get it on here. Much love BunkBed!
AO: Ramble Q: Cauliflower PAX: Fallout (1st F), Easy Street, Huffy, Love Child, CESS, SweetTart, Bundy, Friar Tuck, Costanza, BabyRuth, Cauliflower FNGs: None COUNT: 11 WARMUP: Baby Ruth and the Friar took a pre-route Tour of Shandon. Love Child was late. THE THANG: www.strava.com/routes/3054875611459103930 The Hills were a good idea in theory. The vortex provides. …
AO: Dawnstrike Q: Snowflake PAX: Oscar, Fallout (1st F), Snowflake, Lobsta, Sooie, Icky, Sooie, Icky FNGs: 2 Sooie, Icky COUNT: 6 THE THANG: A bit of everything, the main thing bricks, lots of shoulder stuff. ANNOUNCEMENTS: Charleston 10-yr, March 11. CAMPING Friday night at James Island talk to Snowflake. Welcome to FNGs Sooie and Icky!!! …
AO: Amble Q: Nails PAX: BunkBed, Snowflake, TomTom, Betamax, Dry Heave, Nails, Huffy, DriveBy, Oscar, CESS, Easy Street, Ash, Kitty, Backstop, HolyPoker, Jar Jar, Biggie Smalls, BigTime, OBC, RayCharles, Bunch, Bundy, Collar, Ziffel, LA Gear, Prodigal, BabyRuth, Quartermaster, Pipeline, TapeWorm, Bemis, Cauliflower, Friar Tuck, Bailiff, QuickBooks, Stache, Bootleg, Tube Socks, Fallout (1st F), Hawg, Winston, …
AO: Thunder Q: Escrow PAX: Spot, Insanity, Strudel, SmokeScreen, CESS, Adrian, Betamax, Bucket Truck, Costanza, Escrow, Fallout (1st F), Oscar, Phlegm, SweetTart FNGs: None COUNT: 14 WARMUP: SSH, Michael Phelps, arm and leg stretch, TTT THE THANG: Fire Ball Run With penalties and exercises at intersections. Fire balls Lateral toss then ball swap then overhead …
AO: Armory Q: Serena PAX: Backstop, Fallout (1st F), Nails, Serena, Nails’ K9: Lilly FNGs: None COUNT: 4 WARMUP: 10 burpees for Cardinal THE THANG: Discussed Q Source: Group. We’re designed to combine with others and lead. Also, Nails says ‘get off his lawn!’ MARY: ANNOUNCEMENTS: COT:Prayers for family of Fallout’s co-worker who passed at …
AO: Amble Q: TapeWorm PAX: TapeWorm, Nails, Love Bug, Oscar, improv, Trademark, Backstop, Fallout (1st F), Lily FNGs: None COUNT: 8 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Amble Q: TapeWorm PAX: improv, TapeWorm, Love Bug, Trademark, Serena, Backstop, Nails, Oscar, Fallout (1st F), Lily FNGs: None COUNT: 9 Tapeworm led us to Hi Hell for some elevation and we ambled around in the drizzly gloom Kotters to Trademark with a healthy metatarsal
AO: Amble Q: SweetTart PAX: Biggie Smalls, Mud Dawg ( 2nd F), Fallout (1st F), Nails, Oscar, Love Bug, BigTime, SweetTart FNGs: None COUNT: 8 WARMUP We should definitely be doing that. THE THANG www.strava.com/routes/3052378382021815886 ANNOUNCEMENTS: March 11 Charleston Convergence Friday Amble Runvergence COT: thanks for strong bodies and fellowship
AO: Ramble Q: Mud Dawg ( 2nd F) PAX: Mud Dawg ( 2nd F), Biggie Smalls, Fallout (1st F), Tube Socks, Huffy, Bundy, QuickBooks, Garnish, Bootleg, SubPrime, Fannie, SweetTart, Bailiff, Turtle, Love Child, 8 Mile, Stache, Hawg FNGs: None COUNT: 18 THE THANG: www.strava.com/routes/3022486208350272506 The Pax gave chase to Mud Dawg with a 12min 30sec …
AO: Amble Q: CESS PAX: CESS, Betamax, Fallout (1st F), Nails, Dry Heave, Oscar, Froman, Bucket Truck FNGs: None COUNT: 8 WARMUP: jog together to Hand Middle THE THANG: laps around Hand (.5 miles) at every intersection do 3 burpees. 20 minute AMRAP MARY: NOPE ANNOUNCEMENTS: – 3-11-23 is the 10th Anniversary of F3 Charleston …
AO: Thunder Q: DriveBy PAX: DriveBy, Phlegm, Escrow, Fallout (1st F), CESS, Adrian, Costanza, SweetTart, Oscar, Spot, Bucket Truck, Royale FNGs: None COUNT: 12 WARMUP: 54 SSH THE THANG: LBACs, Chaser LBCs, Raise the Roofs, Freedom Twists, Hip Thrusters, Air Chairs, Supermans, Merkins, Planks, Crunches, etc. MARY: ANNOUNCEMENTS: March 11 a Ten Year Anny for …
AO: -Bunker Q: Fallout (1st F) PAX: Rudder, Birthday Suit, Jar Jar, Fallout (1st F) FNGs: None COUNT: 4 WARMUP: SSH, Imperial Walkers, Thru the Tunnel, Abe Vigodas, 5 burpees THE THANG: Moseying, dips, squats, step ups and iron crosses. 10 burpees Had an old guy show us sit-ups, so we did big boys, flutters, …
AO: _Bull Q: Prodigal PAX: Fallout (1st F), TapeWorm, BunkBed, Prodigal FNGs: None COUNT: 4 WARMUP: Varied: Hill repeats, some stairwells, and a BUNCH of burpees for a few, highly motivated PAX THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine …
AO: -Bunker Q: Jar Jar, Birthday Suit PAX: Jar Jar, Birthday Suit, Pondo, Babar, Oscar, Fallout (1st F), Silver Bullet, CESS, dodgeball12, Knock-Off, Big Worm, Betamax, Bindi, Prodigal, BunkBed, Alter Boy, Columbo, T-Spot, Papageorgio, Skull, Con-Play, , Locust (Jamie Cook) FNGs: 1 Locust (Jamie Cook) COUNT: 22 introduction to F3, disclaimer, assigning mumblechatterers and 6s. …
AO: Ramble Q: Love Child PAX: Love Child, Pondo, Lego, Ronda, Shocker, 8 Mile, Winston, QuickBooks, DriveBy, Tube Socks, Turtle, Biggie Smalls, Mud Dawg ( 2nd F), Bailiff, Easy Street, Bundy, BunkBed, SweetTart, CESS, Paper Boo, Huffy, Fallout (1st F), Costanza, LA Gear, TapeWorm, Hawg, Chewy, Prodigal, BabyRuth, Cauliflower, Friar Tuck, Bootleg, Brownie FNGs: None …
AO: Thunder Q: Fallout (1st F) PAX: Huffy, Insanity, Fallout (1st F), Strudel, Spot, Costanza, Garnish, Oscar, Phlegm, Escrow, SweetTart, Adrian, Bucket Truck FNGs: None COUNT: 13 WARMUP: THE THANG: SSH, 20, IC Imperial Walkers, 15, IC Thru-the-tunnel, 10, IC 10 burpees Indian Run down King 20 Flutters 15 v-ups 10 burpees Indian Run down …
AO: Armory Q: Fallout (1st F) PAX: SweetTart, Backstop, Serena, Pipeline, BunkBed, Fallout (1st F) FNGs: None COUNT: 6 WARMUP: THE THANG: Some rucked, some walked, Pipeline got Serena to carry his kettlebell. We discussed QSource overall, and some good feedback on getting this thing fully cranked back up. Thank you so much gentlemen for …
AO: Amble Q: Fallout (1st F) PAX: Nails, Oscar, Lego, Mud Dawg ( 2nd F), Biggie Smalls, Fallout (1st F) FNGs: None COUNT: 6 WARMUP: Fallout- 90 burpees BunkBed-MIA Lego-thought about 1 burpee THE THANG: Devil’s Pitchfork, get some! MARY: ANNOUNCEMENTS: Armory, Wednesday 0500 Bunker AO launch this Saturday! Ramble AOQ handover this Friday! COT: …
AO: Dawnstrike Q: Fallout (1st F) PAX: Misfire, Ronda, Jar Jar, Betamax, Babar, Prodigal, Fallout (1st F), BunkBed, Coin Flip, Bayou, Oscar, CESS FNGs: None COUNT: 12 WARMUP: SSH, 25, IC Imperial Walkers, 20, IC LBAC, 15, IC, forward and back 10 burpees, lap around island Abe vigodas, 10, IC Van Godhas, 10, IC Derricks, …
AO: Scramble Q: Billy Bob PAX: Billy Bob, Gaston, Snowflake, Backstop, Sketch, Fallout (1st F), Oscar, Hawg, SweetTart, Bailiff, Bunch, CESS, TapeWorm, Betamax, Turtle, Detour, Love Child, Friar Tuck, Garnish, TomTom, Kitty, BabyRuth, Nails, Collar, Huffy, Bundy, PaperJam2, Easy Street FNGs: None COUNT: 28 WARMUP: THE THANG: Robber’s Run MARY: ANNOUNCEMENTS: NYE convergence, 0700 Earlewood …
AO: Amble Q: Laces Out PAX: Oscar, Fallout (1st F), Betamax, Nails, Recyclops, Laces Out FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Thunder Q: Churchkey PAX: Adrian, CESS, Churchkey, Costanza, Fallout (1st F), Huffy, Ronda, SmokeScreen, Spot FNGs: None COUNT: 9 WARMUP: SSH, Tunnel, Arm Circles, Emp. Walkers THE THANG: Thunder Deconstructed Burpee x 2 Mercan x 20 Up/Downs x 20 Jump Squats x 20 Bobby Hurley x 2 Pop squat x 20 Jump squat x …
AO: Amble Q: BunkBed PAX: BunkBed, Fallout (1st F), Snowflake FNGs: None COUNT: 3 WARMUP: Talk about Christmas THE THANG: strava.app.link/FwppXpkw4vb Friendly run through the neighborhood with the early crew. Fun, cold times in Columbia, SC ANNOUNCEMENTS: 12-13-22 Earlwood Park Converge 01-07-23 The Bunker Launch and TTF3 01-21-23 DawnStrike AOQ handoff COT: prayers for No …
AO: Amble Q: Fallout (1st F) PAX: Nails, Mud Dawg ( 2nd F), Oscar, BunkBed, Dwight, Fallout (1st F) FNGs: None COUNT: 6 WARMUP: It’s cold THE THANG: Devine and Saluda out and back, Mud Dawg crushed Saluda MARY: ANNOUNCEMENTS: Christmas Eve battle convergence NYE convergence at Earlewood Park COT:
AO: Thunder Q: Bucket Truck PAX: Bucket Truck, Adrian, Churchkey, Costanza, Huffy, Insanity, Phlegm, Fallout (1st F), SweetTart, Oscar FNGs: None COUNT: 10 WARMUP: various stretching THE THANG: 1. 10 prison cell merkins, lap around track 2. 25 Mason (Russian twists), 25 Big Boys 3. Run to park – 10 triceps dips and 10 step …
AO: _Bull Q: TapeWorm PAX: Backstop, TapeWorm, Fallout (1st F) FNGs: None COUNT: 3 WARMUP: Raging Bull THE THANG: Backstop rucked The Bull, others did Raging Bull laps for fun MARY: ANNOUNCEMENTS: Christmas Eve Battle convergence, 0700 New Years Eve Convergence, Earlewood Park!!, 0700 The Bunker AO January 7th! Caughman Rd Park COT:
AO: Ramble Q: Tube Socks PAX: BunkBed, Bundy, Love Child, QuickBooks, Friar Tuck, Huffy, Bailiff, Cauliflower, Easy Street, Costanza, Fallout (1st F), Garnish, Tube Socks, SweetTart FNGs: None COUNT: 14 WARMUP: Harassing of the Q THE THANG: 4 flat(ish) miles through 5 points & Shandon MARY: ANNOUNCEMENTS: CBHM 12/17, Convergences 12/24 & 12/31, TTF 1/7, …
AO: Amble Q: DriveBy PAX: DriveBy, Oscar, Ripcord, Fallout (1st F), boris, Nails, RayCharles, Improv, Double Rub, OBC, Big Time, Schweddy FNGs: None COUNT: 12 WARMUP: THE THANG: Heathwood hills and Shandon flats MARY: ANNOUNCEMENTS: Cold Brew 1/2 is this Saturday. Start training now! COT:
AO: Amble Q: Fallout (1st F) PAX: Nails, Woody, Oscar, BigTime, boris, Fallout (1st F) FNGs: None COUNT: 6 WARMUP: Boris yelled at Nails THE THANG: Attempted runs, lots of bathroom breaks. MARY: ANNOUNCEMENTS: See slack channels, tons of stuff COT: Trademark’s mother in law
AO: Dawnstrike Q: Oscar PAX: Oscar, Fallout (1st F), Misfire, Betamax, Snowflake FNGs: None COUNT: 5 THE THANG: Dealer’s choice fun times 🙂 ANNOUNCEMENTS: Convergence Dec 24 at Battle and on Dec 31 at Earlewood park etc. COT: @Misfire took us out with prayer for all.
AO: Woodshed Q: Snowflake PAX: Snowflake, Fallout (1st F), Pondo FNGs: None COUNT: 3 THE THANG: Pyramid of burpees, merkins, v-ups, jump squats, and flutter kicks with block work to break it up. COT: Prayers for Pondo’s work associate undergoing difficult 8-month cancer treatment, for Nadine’s progress in eating food by mouth, tacit supplication for …
AO: Dawnstrike Q: Fallout (1st F) PAX: Oscar, Fallout (1st F) FNGs: None COUNT: 2 WARMUP: THE THANG: 80 merkins 1 mile ruck (40#) 12 rounds: 7 clean and press, 50# kb 41 flutter kicks (even rounds) 41 mountain climbers (odd rounds) 80 merkins 1 mile ruck (40#) MARY: ANNOUNCEMENTS: COT: Today we remember the …
AO: Amble Q: Snowflake PAX: BigTime, boris, Nails, Oscar, Snowflake, Fallout (1st F), BunkBed, Betamax, Mud Dawg ( 2nd F) FNGs: None COUNT: 9 WARMUP: Taking forever to cross the street and get started because Betamax arrived late. THE THANG: connect.garmin.com/modern/course/139108890 MARY: ANNOUNCEMENTS: Bootcamp in memory of Pearl Harbor this Wed, 5:15, at Dreher led …
AO: Amble Q: DriveBy PAX: Oscar, Nails, Biggie Smalls, DriveBy, Fallout (1st F) FNGs: None COUNT: 5 WARMUP: THE THANG: Those who can’t run walk, but Tclaps to Double and Biggie for running. MARY: ANNOUNCEMENTS: Cold Brew Half Marathon in two weekends. COT: prayers for Ripcord and for Trademark
AO: Announcements Q: BunkBed, Fallout (1st F) PAX: Huffy, CESS, Fallout (1st F), Ball Boy, Rudder, Sled, SweetTart, Nails, BunkBed, F3-RockStar, F3-The General, Dr. Robin Coltrane, Ms. Monique Hessell FNGs: 2 Dr. Robin Coltrane, Ms. Monique Hessell COUNT: 11 After collecting millions and millions (probably 1550 cans of veggies and 1500 boxes of MacnCheese and …
AO: Rogue Q: Shocker PAX: Selfie, Cauliflower, Fallout (1st F), Recount, BabyRuth, Bemis, Easy Street, noonan, Jar Jar, Shocker, Snowflake FNGs: None COUNT: 11 ANNOUNCEMENTS: Cold Brew Half
AO: Woodshed Q: Fallout (1st F) PAX: Silent Bob, Silver Bullet, Pondo, Pipeline, Side Salad, Fallout (1st F), Teddy FNGs: None COUNT: 7 WARMUP: Imperial walkers, head-shoulders-knees-toes, Abe vigodas, and more! THE THANG: Big-boys, American fighters, hammers, flutters merkins, all escalating 10 T-merkins 20 goblet squats 30 rowers 40 overhead press 50 block swings 60 …
AO: Amble Q: Huffy PAX: Huffy, Nails, Costanza, Fallout (1st F), Oscar FNGs: None COUNT: 5 The Shandon Vortex once again protected the PAX from heavy rain and lightning. Only a nice cool drizzle fell while we ran. www.strava.com/routes/3032797286184013468?v2=true
AO: Dawnstrike Q: Oscar PAX: Fallout (1st F), Babar, Jar Jar, Snowflake, Oscar FNGs: None COUNT: 5 WARMUP: THE THANG: Each of the 5 PAX brought 12 minutes of pain MARY: ANNOUNCEMENTS: new AO bunker to start up Jan 7 COT:
AO: Dawnstrike Q: Fallout (1st F) PAX: Bayou, Backstop, Bindi, boris, BunkBed, CESS, Churchkey, Fallout (1st F), Runt, Snowflake, The Beast, Side Salad, Two Doses, Spot, Windmill, Coin Flip, Misfire, Betamax, Sierra Mist , Nap, AirBall FNGs: 1 AirBall COUNT: 21 WARMUP: SSH, Stuff, burpees, monkey bumpers THE THANG: Blocks, reps, by the thousands Murder …
AO: Brickpile Q: CESS PAX: CESS, Fallout (1st F), Spot, Churchkey, Backstop, Runt, Two Gloves, Phlegm FNGs: None COUNT: 8 WARMUP: mosey to the big parking lot at Brickpile 20 SSH IC 3 burpees 10 Through the tunnels LET’S GO! GOTTA EARN THE BIRD! THE THANG: Jog to Logo’s Loop and grab papers. 20 Curls …
AO: Amble Q: CESS PAX: Nails, CESS, Oscar, Recyclops, Laces Out, improv, boris, Fallout (1st F), BigTime, RayCharles FNGs: None COUNT: 10 WARMUP: stretch in the parking lot. THE THANG: R on Ott R on Heyward train in the way, call an audible. R on Sumter R on Whaley L on Pickens train is still …
AO: Amble Q: Oscar PAX: Fallout (1st F), Oscar, Love Bug, Double Rub, Nails FNGs: None COUNT: 5 WARMUP: Flapping gums in the parking lot THE THANG: Devine to Maple, to Lee, around MLK park (.6m) for as many times as you like, and back to AO via Lee, Maple, and Devine. MARY: There’s something …
AO: Amble Q: CESS PAX: Nails, BunkBed, RayCharles, Biggie Smalls, Oscar, Mud Dawg ( 2nd F), Betamax, OBC, Fallout (1st F), CESS, Ripcord, Hawg FNGs: None COUNT: 11 11 amblers assembled at Eggs Up for the traditional FrAmble- Flat, Fast, 5k Q’d by Cesspool. Only 2 things were missing- the Q and the 5k. But …
AO: Ramble Q: BunkBed PAX: BunkBed, Cauliflower, Huffy, SweetTart, Fallout (1st F), DriveBy, Love Child, Mud Dawg ( 2nd F), Biggie Smalls, Friar Tuck, Turtle, 8 Mile, Churchkey, Bundy, Stache FNGs: None COUNT: 15 WARMUP: Jump over the hedge to the starting line. THE THANG: www.strava.com/routes/3027685472043437962 Run three loops ideally with a negative split per …
AO: Amble Q: Biggie Smalls PAX: Betamax, Biggie Smalls, Fallout (1st F), Oscar, Nails, Flyby from Termite FNGs: None COUNT: 5 WARMUP: Twas cold. No way to warm up. THE THANG: we ran. DUH!! Maple Pitchfork took us down cypress, the middle street and Lee. The goal was to run down to MLK park each …
AO: Thunder Q: Fallout (1st F) PAX: SweetTart, CESS, Costanza, Fallout (1st F), Froman, Oscar, Insanity, Adrian, Spot, Garnish, Betamax, Phlegm, Arson FNGs: None COUNT: 13 WARMUP: Pax ran laps, Q did not Exercises, stretches, form lessons BEAR CRAWL INDIAN RUN (crowd pleaser) THE THANG: 5 teams, 5 stations, 4 minutes round, total reps, divide …
AO: Amble Q: SweetTart PAX: Nails, Ripcord, Fallout (1st F), improv, Oscar, Betamax, RayCharles, Schweddy, BigTime, Full Monty, Dwight, SweetTart FNGs: None COUNT: 12 www.strava.com/routes/3025199502445454280 or it’s Amble so do what you want.
AO: Stumble Q: Fallout (1st F) PAX: Ash, HolyPoker, Pipeline, Snowflake, Fallout (1st F) FNGs: None COUNT: 5 WARMUP: Chatting with Holy Poker, after a calf tweak for YHC. THE THANG: Basically Kilbourne all the way to Devine, then go back. 4.2 miles and lots of hills. MARY: ANNOUNCEMENTS: Superconvergence this Saturday, 10am at Seawells!!! …
AO: Dawnstrike Q: Oscar, Fallout (1st F), Babar PAX: Babar, Fallout (1st F), Jar Jar, Oscar, Snowflake FNGs: None COUNT: 5 WARMUP: Heavy things up in the air w/ Fallout Ab work w/Babar THE THANG: Moseying with pain stations & Plank you very much ab work MARY: “Block” work Dips, Inclines, declines, box jumps, …
AO: Thunder Q: Billy Bob PAX: Spot, SweetTart, CESS, Billy Bob, Adrian, Bucket Truck, Oscar, Insanity, Fallout (1st F), Escrow, Costanza, Phlegm, Royalle, Arson FNGs: 1 Arson COUNT: 14 Conditions: 56 degrees. Perfect! WARMUP: What’s that? DISCLAIMER AND WARNING ABOUT CARS. THE THANG: Mosey from parking lot to Duncan St. 5 MERKINS. Instructions are given …
AO: Ramble Q: Mud Dawg ( 2nd F) PAX: Bundy, Cauliflower, Friar Tuck, BunkBed, DriveBy, Huffy, QuickBooks, SweetTart, Turtle, Winston, Mud Dawg ( 2nd F), Fallout (1st F) FNGs: None COUNT: 12 WARMUP: THE THANG: Mud Dawg departed the AO at 5:17:30 to see how many intrepid ramble pax could run him down over the …
AO: Thunder Q: Escrow PAX: SweetTart, Insanity, Spot, Huffy, Ronda, Costanza, Fallout (1st F), Oscar, Smokescreen FNGs: None COUNT: 10 WARMUP: SSH,LBAC,RTR,quad,TTT,DD,calf THE THANG: run + intersection exercises (merkins, flutter, air squats, jumping squats, SSH, etc) followed by stairway to hell Dora. ; Emily Douglas rounds with pull-ups, dips, decline merkins, step ups, dips and …
AO: Ramble Q: Fallout (1st F) PAX: Huffy, 8 Mile, Bundy, Cauliflower, CESS, Fallout (1st F), Friar Tuck, Love Child, SweetTart, Garnish, Keystone, BunkBed FNGs: None COUNT: 12 WARMUP: Bundy insisted on doing burpees and merkins, so we did hundreds. THE THANG: Devil’s Pitchfork, 5 miles, good ole hills MARY: Friar Tuck flexed on us …
AO: Prowl Q: Baconator PAX: Valdez, Rudder, Fenway, Fallout (1st F), Silent Bob, Ruby, BunkBed, Coin Flip, CESS, Bayou, Baconator, Two Gloves, Swingline, Backstop FNGs: None COUNT: 29 WARMUP: Meet and greet THE THANG: 5k Friday run MARY: ANNOUNCEMENTS: Sawmill convergence tomorrow. Sandlot anniversary COT:
AO: Amble Q: TapeWorm PAX: TapeWorm, RayCharles, Biggie Smalls, Fallout (1st F), Double Rub, BunkBed, improv, BigTime, Nails, LA Gear, Mud Dawg ( 2nd F), Betamax, Woody, Full Monty, Love Bug, Ripcord, OBC FNGs: None COUNT: 18 WARMUP: THE THANG: www.strava.com/routes/3020089812235945640 MARY: ANNOUNCEMENTS: COT:
AO: Thunder Q: Oscar PAX: Costanza, Fallout (1st F), Insanity, Oscar, Spot, Ronda, Cornstache FNGs: None COUNT: 7 WARMUP: Sun salutations Catchers squat loosen up Worlds Greatest Stretch Mercans SSH Imperial Walkers Squats Track lap Walking stretches THE THANG: Mosey to Emily Douglas Hip thrusts Reverse plank Carolina Crab-cake 5 full-hang pull-ups 10 incline & …
AO: _Bull Q: Prodigal PAX: Backstop, TapeWorm, Silver Bullet, Prodigal, Pipeline, Handlebar, Fallout (1st F) FNGs: None COUNT: 7 WARMUP: OYO THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage …
AO: Thunder Q: Spot PAX: Spot, Fallout (1st F), Traitor, Huffy, Insanity, Escrow, Costanza, Oscar, Adrian, SweetTart FNGs: None COUNT: 10 Thanks, Escrow, for the medicine balls! WARMUP: SSH 4 count X 20 Through the Tunnel x 10 Imperial Walkers x 20 Lap around the track THE THANG: Pair up and throw the medicine ball …
AO: _Bull Q: Prodigal PAX: Fallout (1st F), Prodigal, TapeWorm, Cornstache FNGs: None COUNT: 4 WARMUP: OYO, if so inclined. THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage stairwells. …
The Concrete Beast (NOT The Concrete and Grass Beast…thanks, Tapeworm)Read More »
AO: Amble Q: SubPrime PAX: Oscar, Mud Dawg ( 2nd F), Nails, Dwight, Froman, improv, Double Rub, Trademark, Fallout (1st F) FNGs: None COUNT: 10 4 and 5.2 mile options for the pax on this warm 62 degree morn. Shandon, Sherwood Forest, and Melrose Heights were all visited.
AO: Amble Q: Fallout (1st F) PAX: Nails, Trademark, Oscar, Froman, Double Rub, Mud Dawg ( 2nd F), SweetTart, Ripcord, Woody, BunkBed, Fallout (1st F), SeaHorse FNGs: 1 SeaHorse COUNT: 12 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Rogue Q: Chewy PAX: Recount, Easy Street, Chewy, clickbait, Fallout (1st F), Bemis, Friar Tuck, Shocker, BunkBed, Selfie, Cauliflower , Cauliflower FNGs: 1 Cauliflower COUNT: 11 THE THANG: www.strava.com/routes/3012856141921008026 ANNOUNCEMENTS: Stumble tomorrow F3 Columbia 10 yr anniversary — 7am Saturday Upcoming: Bull 1/2; Cold Brew 1/2; TomTom Foolery COT:
AO: Stumble Q: Mud Dawg ( 2nd F) PAX: Ash, BabyRuth, Biggie Smalls, BunkBed, Mud Dawg ( 2nd F), SweetTart, TapeWorm, Prodigal, Pipeline, Fallout (1st F), CESS FNGs: None COUNT: 11 WARMUP: a quick sprint across Garners Ferry THE THANG: pax ran between 5-8 miles based on their needs and training plans MARY: ANNOUNCEMENTS: 10 …
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 …
AO: Spur Q: Oscar PAX: Oscar, Fallout (1st F), Froman, Pinkman, Betamax, VHS FNGs: None COUNT: 6 WARMUP: Some stuff Soccer warm ups THE THANG: Ultimate frisbee- 80 yards long & between the hash marks MARY: None ANNOUNCEMENTS: 10 anny Bullseye half Cold Brew Frisbee on Nov 5 at Flora COT: Prayers for Beta’s friend …
AO: The Bull FNGs: None COUNT: 5 THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage stairwells. Climb to the top and complete 20 merkins. Descend down the same stairwell …
AO: _Bull Q: Prodigal, Spot PAX: Prodigal, BabyRuth, Betamax, Billy Bob, BunkBed, Snowflake, Silent Bob, SweetTart, Silver Bullet, TapeWorm, Hawg, Fallout (1st F), Jar Jar, Cornstache, Fountainhead, McNugget, Oscar, Teddy FNGs: None COUNT: 19 WARMUP: Spot urged focus on resolve (1st stairwell), endurance (2nd stairwell), and teamwork (3rd stairwell) before we attacked the Concrete Beast.THE …
Hands-On, 9/11-themed Training in Resolve, Endurance, and Teamwork via The BullRead More »
AO: Amble Q: Mud Dawg ( 2nd F) PAX: Nails, Biggie Smalls, Hawg, Oscar, Trademark, Ripcord, RayCharles, Fallout (1st F) FNGs: None COUNT: 9 THE THANG: a 5 mile route with lots of hills was offered up to the pax who covered varying distances https://www.strava.com/routes/3002336571180525020 ANNOUNCEMENTS: September 11th memorial workout at the bull on 9/12. …
AO: The Bull FNGs: None COUNT: 31 31 pax declined to linger in the fartsack on a holiday, paid their respects to the #ConcreteBeast, and welcomed a new AOQ to the saddle.The Thang: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. …
AO: Woodshed Q: heehaw, Silver Bullet, Odyssey, Chewy, Ash, Bloodwork (Woodshed), Pondo, Silent Bob PAX: Odyssey, Ash, Bloodwork (Woodshed), heehaw, Pondo, Jar Jar, Insanity, Biggie Smalls, Ronda, Pipeline, HolyPoker, Prodigal, SweetTart, Teddy, Chewy, Billy Bob, Mud Dawg ( 2nd F), Side Salad, Bucket Truck, Spot, Fallout (1st F), Silver Bullet, Silent Bob, Bonesaw FNGs: None …
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 …
AO: Amble FNGs: None COUNT: 9 WARMUP: Biggie was late and Chyna was an HC but fartsacked… you know, the usual. YHC explained the route and BunkBed got very excited! THE THANG: https://connect.garmin.com/modern/course/124579845 ANNOUNCEMENTS: 10 year F3 Columbia Convergence 10/8, Bull Half Marathon 10/15, Hero Hustle 5K/The Wall 9/25 COT: Prayers for Papa Mud Dawg …
AO: Amble FNGs: None COUNT: 14 Or 5 mi option ANNOUNCEMENTS: 10 Year Anniversary 10-08-22, Bullseye Half 10-15-22, Cold Brew Half(ish) 12/17/22 COT: Prayers for Costanza’s son Dillon.
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 …