AO: swampfox Q: Misfire PAX: Big Worm, Kitty, Leprechaun, Krusty, Misfire FNGs: None COUNT: 5 WARMUP: SSH inch worms and various stretching THE THANG: Mosey to get blocks and head across Clemson to Crayton parking lot TABATA – 8 rounds for each exercise, 20 secs of work and 10 secs of rest, all back to …
AO: swampfox Q: Fountainhead , Billy Bob, McLovin PAX: Garrett Givens, Stent, Sheets, Leprechaun, BunkBed, Kitty, Billy Bob, McLovin, Strom, Fountainhead, Krusty, BigWorm FNGs: None COUNT: 12 WARMUP: SSH X 20 American Hammers X 20 Carolina Drydock’s X 15 Mtn Climbers X 15 Freddie Mercury X 15 SSH X 20 THE THANG: Mosey to Citadel …
AO: scramble Q: McNugget PAX: BooBoo, Collar, Detour, Gaston, Kitty, Leprechaun, Flo, McNugget, Pinkman, Tarek, Jaycee FNGs: None COUNT: 11 Conditions: 64 with a coolish breeze The Thang: Sato run Announcements: 9/30 Golf Waggle- sign ups end at noon today 10/14 F3 Cola 11 yr Anniversary. Beatdown at the Capital. Nantan handoff. See Slack for …
AO: scramble Q: Wally PAX: Snowflake, TomTom, SweetTart, DriveBy, Oscar, Lobstah, BabyRuth, Hawg, Silent Bob, Bucket Truck, Love Child, Tarek, Quaker, McLovin, Swingline, Goose Fire, Pipeline, BooBoo, Fallout (1st F), Bundy, Leprechaun, Nails, Cauliflower, LA Gear, Betamax, Trademark, Turtle, Bemis, BunkBed, Kitty, Easy Street, CESS, HolyPoker, Ash, Voltron, Quick Dry, False Start FNGs: 1 False …
AO: swampfox Q: Kitty PAX: Krusty, Leprechaun, Misfire, Kilt, Rambling Man, Nelly FNGs: None COUNT: 7 WARMUP: SSH and other tomfoolery THE THANG: Run 2 miles with stops along the way. Run up Rutland where Q pulls groin. MARY: ANNOUNCEMENTS: check slack COT:
AO: swampfox Q: Krusty PAX: Kitty, Leprechaun, Kilt, Misfire, Nelly, Polo FNGs: None COUNT: 7 WARMUP: Yep THE THANG: Citadel Park Leg Arm and Ab circuits MARY: ANNOUNCEMENTS: COT:
AO: scramble Q: Sketch PAX: BunkBed, Tarek, Leprechaun, Flo, Pinkman, Ratatouille, Gaston, McLovin, McNugget, Collar, Kitty, Wally, Bouche, Porky FNGs: None COUNT: 15 THE THANG: www.strava.com/activities/9580239486 ANNOUNCEMENTS: 08-26-23 F3 Midlands 5k Championship Stomp the Swamp Sign up for F3 Columbia! Discount code F3RBXC www.strictlyrunning.com/gpuilreg-8l.asp?uRaceId=4148 08-29-23 #thunder :thunder_cloud_and_rain: 10 Yr Anniversary 08-31-23 #woodshed :wood: :axe: 9 …
AO: swampfox Q: Misfire PAX: Leprechaun, Stent, Misfire FNGs: None COUNT: 3 WARMUP: some more soccer stretching to loosen up the hamstrings THE THANG: Mosey to Citadel Park. 5 or 6 stops along the way for 10 merkins and 10 squats 1) Ab Crawl DORA – 100 iron cross, 200 big boys #crowdpleaser, 300 LBCs, …
AO: the-rock Q: Big Worm PAX: Big Worm, Bindi, Leprechaun, Kilt, Hawg, carpet bagger, Streaker FNGs: 1 Streaker COUNT: 7 WARMUP: THE THANG: 25 merkins, 25 LBC, then run down to the bridge, rinse and repeat going down one rep each time MARY: ANNOUNCEMENTS: marathon in December, F3 Columbia anniversary in October COT:
AO: the-rock Q: Bindi PAX: Leprechaun FNGs: None COUNT: 2 WARMUP: light stretching OYO THE THANG: 1 for the rock, 1 for rocky road MARY: ANNOUNCEMENTS: crazy train starts today. Thursday will meet at Trenholm plaza COT:count o Rama, name o Rama, Bom, prayer