AO: Swampfox Q: Fountainhead PAX: Fountainhead, Krusty, Pinkman, Kilt, Sheets, Leprechaun FNGs: None COUNT: 6 WARMUP: SSH, Tunnels, Mercans, LBCs, DryDocks, BBSUs THE THANG: Grab a block and cut through the church to the construction site that used to be a path between Clemson and Winthrop… improvise: Pyramids: At each of the three corners of …
AO: Hammer Q: Bindi PAX: Billy Bob, Bindi, BooBoo, LIV, Quicken, Stretch, Wally, Zuba FNGs: None COUNT: 8 WARMUP: warmup oyo THE THANG: week 3 IPC 5 rounds of 7 exercises followed by additional 400 meter run. MARY: ANNOUNCEMENTS: COT:
AO: Woodshed Q: Jar Jar PAX: Side Salad, Silent Bob, Pondo, Teddy, Prodigal, Pipeline, Jar Jar FNGs: None COUNT: 7 Disclaimer. this was the original plan, but things got modified. Cobain’s but not really. Mosey COP To hill Bottom 15 merkins, 10 Bonnie Blair, Top 15 Merkins, 15 Big Boys, Rinse repeat x 3ish Indian …
AO: Stumble Q: Recount PAX: Recount, Ash, BabyRuth, capgun, Serena FNGs: None COUNT: 5 THE THANG: strava.app.link/DG5GhvL0rtb ANNOUNCEMENTS: Cola 10 year Bull Half HomeWorks Volunteer Opp COT: Prayers for: The Mission/Oliver Gospel Pelle’s recovery
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: -Rock Q: Hawg PAX: Leprechaun, Wally, BunkBed, Hawg, Bradley – F3(Dwight) FNGs: 1 Bradley – F3(Dwight) COUNT: 5 WARMUP 50 Merkins, 50 Body Squats THE THANG: Hill Circuit 25 Merkins at the bridge 25 Big Boys at the top = 1 lap • Repeat and reduce by one rep on the merkins and Big …
AO: Sawmill Q: Full Metal Jacket PAX: Gepetto, goodspeed, Valdez, Full Metal Jacket FNGs: None COUNT: 4 WARMUP: stretching + standard exercises THE THANG: Two Pax (Valdez & Gepetto) ran 9 Miles, in general vicinity of runaway convict! / Goodspeed & FMJ did “Index Card” workout. Select an index card and execute whatever is written …
AO: Battle Q: Ronda, CESS PAX: Ronda, CESS, Billy Bob, Spot, Ratatouille, Misfire FNGs: None COUNT: 6 WARMUP: 10 SSH IC by Ronda and he passed it off to YHC. 10 Merkins IC 10 Squats IC 10 High Knees IC 10 Butt Kickers IC THE THANG: Time for week two of the BELL RINGER! music …
AO: Sandlot Q: Runt PAX: Coin Flip, Bayou, Runt, Fenway, BunkBed, twogloves, broke down, pythagaros, Nino Brown FNGs: 1 Nino Brown COUNT: 8 WARMUP: 20 SSH 20 Copperhead Squats 20 Through the tunnel 10 LBAC forward, backward 10 seal claps 10 raise the roofs THE THANG: Love, 15, 40 Round 1 Love – 54 power …
AO: Urban Legend FNGs: None COUNT: 5 YHC hadn’t see his old pal Argyle in a while so he decided to drop in to Urban Legend and pay him a visit! WARMUP: Small lap in parking lot The Motivator X5 IC Single Count I’m a Star! X10 OYO THE THANG: Arm Circle Song (www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit) Michael …