AO: hammer Q: McNugget PAX: Ratatouille, McNugget, Bindi, Garnish, Zuba, Carpet Bagger FNGs: None COUNT: 6 Conditions: Hot and Humid with a nice breeze Warm up: Slaughter Starter (20 burpees oyo) 30 second stretch Mountain Climber ICx10 Little baby Arm Circles Slow/fast Squat ICx10 To picnic shed: 5 Box jump at tables 25 HT Crunches …
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: hammer Q: Billy Bob PAX: McNugget, Collar, Bindi, Wally, Snowflake, Pinkman, Ratatouille FNGs: None COUNT: 8 WARMUP: slow-fast merkins x 10 IC, slow fast-squats x10 IC, windmills x 10 IC LBAC x10 IC THE THANG: Mosey to Dollar General parking lot for 25 Carolina Drydocks and 25 Freddie Mercuries. Mosey to Roberts Spring Rd …
AO: hammer Q: Misfire PAX: McNugget, Bindi, Ratatouille, Zuba, Collar, Misfire FNGs: None COUNT: 6 WARMUP: some good soccer stretching to get ready for the workout THE THANG: Mosey to picnic shelter. Split into 2 groups of 3. 1) Group 1 at shelter – 6 box jumps, 12 dips, 18 flutters (1 Ct) 2) Group …
AO: scramble Q: Flo PAX: Tarek, McNugget, Flo, Duckie, Collar, Gaston, Detour FNGs: None COUNT: 7 Prayers for Syd!
AO: the_bull Q: Prodigal PAX: Handlebar, Stache, Spot, HolyPoker, Silent Bob, Silver Bullet, Teddy, Ruby, Coin Flip, CESS, Two Gloves, Runt, Bayou, Billy Bob, Jar Jar, Tube Socks, Serena, TapeWorm, Hawg, Snowflake, Pipeline, BunkBed, Huffy, DriveBy, Swingline, Friar Tuck, Ash, Mud Dawg ( 2nd F), Fallout (1st F), Garnish, Bundy, SweetTart, Ronda, Rudder, Betamax, McNugget, …
AO: Hammer Q: Bindi PAX: Bindi, McNugget, Ratatouille FNGs: None COUNT: 3 WARMUP: ssh ic x20, imperial walkers ic x15, Frankenstein ic x15, thru the tunnel ic x15, sitting toe touch, sitting groin stretch,lower back stretch. THE THANG: 2 miles with stops along the way. Burpees x 20, hand release merkins x10, squats x 15, …
AO: Rogue Q: Shocker, Fallout (1st F) PAX: Fergie, Costanza, Vowels, Cauliflower, Ash, Winston, McNugget, Quaker, HolyPoker, Hawg, Silver Bullet, DriveBy, Easy Street, Bemis, Billy Bob, Selfie, Sleasley, Pipeline, Quartermaster, Swingline, Side Salad, co-pay, Bundy, BunkBed, LA Gear, Flipper, Friar Tuck, clickbait, Shocker, crabdaddy, Teddy, Silent Bob, Oscar, SweetTart, Fallout (1st F), capgun, Garnish, noonan, …
AO: Scramble Q: McNugget PAX: Strom, Collar, Chop Shop, Tarek, BooBoo, Gaston, Sketch, McNugget FNGs: None COUNT: 8 Conditions: 75 and moist The Thang: Milford Loop: 4.3 ish Miles Left on Trenholm- Right on Forest Ridge- Left on Quail- Right on Shady- Right at 2nd Milford turn- Back to Shady Left- Left on Woodlake- Stay …
AO: Scramble Q: Flo PAX: Ratatouille, Sketch, Furlough, Detour, McNugget, Flo, Kitty, Tarek, Billy Bob, Collar, McLovin, Leprechaun, Stilts, Boucher FNGs: None COUNT: 14 We finished strong for Syd! Prayers to Love Child, Sydney and family.