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AO: Scramble Q: Chop Shop PAX: Tarek, Collar, Chop Shop FNGs: None COUNT: 3 WARMUP: THE THANG: Sato Run with Greenhill option MARY: ANNOUNCEMENTS: Cold Brew on Dec 17 COT:
Month: December 2022
A genuine military march thanks to Marty
AO: Valhalla Q: Fenway PAX: Swingline, The Beast, Two Gloves, Ruby, Fenway, Bayou, Malibu FNGs: None COUNT: 7 THE THANG: thanks to marty for leading our PAX through a genuine military march. work out included core, stamina, and HIIT combines with short running bursts.
Pandora inspired beatdown
So It’s been a while since I Q’ed at Shawshank. This morning, even though it was raining and a bunch of regulars are nursing injuries, traveling or tending to personal issues, it was a special morning. This Q started my run as AO Q for an AO I have been posting at for almost 8 …
Simple But Difficult at Turning Point
F3 is a leadership organization that also happens to do physical workouts. The mission of F3 is: To plant, serve and grow men’s small workout groups in order to reinvigorate male community leadership. Weather: 50 degrees – pouring rain, made use of the breezeway and its numbers. The Thang: Intro, Disclaimer, Prayer and Lord’s Prayer. …
Trifecta Countdown
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp – 45 min THE THANG: – 35 Minute Stairstepper Hilt (25:35; Levels 10-20) – Back and Biceps Isolation (2×15) a. 50lb Cable Face Pull b. 50lb Cable Press Down c. 50lb Cable Pull Down d. 65lb Barbell Curl e. 80lb Barbell …
Wet and soggy
AO: Woodshed Q: Backstop, Silent Bob PAX: Pondo, Teddy, Backstop, Silver Bullet, Cockswing FNGs: None COUNT: 5 WARMUP: Side, straddle hop- 1 Burpee Little baby arm circles – 2 Burpee’s Helicopter squats -3 Burpee’s Hillbillies – 4 Burpee’s Through the tunnel – 5 Burpee’s THE THANG: Tennis court workout 🏋️♂️ Started from side to side …
Wet Work
AO: Rogue Q: Easy Street PAX: Bemis, Easy Street, Mud Dawg ( 2nd F), Recount, Snowflake FNGs: None COUNT: 5 WARMUP: Stretch and warm up. All of us questioned each other’s decision making skills when providing an HC and not looking at the weather. THE THANG: www.strava.com/routes/3034986935293043184 ANNOUNCEMENTS: The Wall 50 K this weekend and …
Undercover Pax Convergence
AO: Score Q: Nails PAX: RayCharles, Crawl Space, SLED, Sled, Nails FNGs: None COUNT: 4 4 Score met up with 3 Brickpile beasts for circuit stations with coupons on the Front Porch under cover
F3 arcade in the dry
AO: Thunder Q: Costanza PAX: Oscar, SweetTart, CESS, Huffy, Costanza FNGs: None COUNT: 5 WARMUP: 20 IC SSH 10 IC Merkins 15 IC Squats THE THANG: Back to the arcade and after Cess and Oscar reminded YHC of the rules, the pax were off. The lax stayed nearly completely dry despite the pouring rain, staying …
Rainy Day Beat Down
AO: Sawmill Q: Flapper PAX: Flapper, Rudder, Goodspeed, Cottontail, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Standard Warmup THE THANG: Tabata workout: 45 sec exercise/15 sec rest: Merkins, Flutters, Squats, Incline plank (feet on wall), other exercises. Do that for four rounds; changing exercises each round; ran around bldg one time. Sucked more than …