AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Prowl Ruck/Run/100 Burpees THE THANG: – 40 Minute Stairstepper HILT – 30 Minute Core Blaster MARY: – 15 Minutes Steam Room – 15 Minutes Sauna ANNOUNCEMENTS: – 12/24 – Xmas Eve Convergence at Battle, 7am, AC Flora COT: “But those who trust in the …
YHC celebrated 4 years of this F3 thing with some of the finest pax around. My neighbor, Doc Luvin’, asked me a great question 4 years ago this week…”Hey, what are you doing tomorrow morning at 5:30″? My reply…”I don’t know”. He told me to be on my front steps at 5:15 and he would …
AO: Down_Range Q: Bayou, Runt PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: Sandlot Bootcamp – 105 Burpees + THE THANG: 45 Minute Stair stepper HILT 15 Minute John Wayne Treadmill HILT 30 Minute Weighted Back and Biceps 2×15 – Reverse Pulldown – Seated Row – Standing Pulldown – Standing Cable Bicep Curls – Seated …
AO: Rogue Q: BabyRuth PAX: Easy Street, Snowflake, Cauliflower, TapeWorm, BabyRuth, clickbait FNGs: None COUNT: 6 WARMUP: 1st Mile THE THANG: www.strava.com/routes/2967414155454513970 ANNOUNCEMENTS: TTF3 = Jan 7, Congrats to Recount on the birth of Avery!
AO: Woodshed Q: Silent Bob PAX: Ash, Teddy, Side Salad, Silver Bullet, Pipeline, Pondo, Silent Bob FNGs: None COUNT: 7 WARMUP: -Side Straddle Hops -Mosey to front of school -Imperial Walkers -Windmill -Arm Circle Circuit (including Seal Claps and Turkish Night Club) THE THANG: -Mosey around bus loop -V-Ups x20 -Balls to the Wall Push-Ups …
AO: Sandlot Q: Ruby PAX: Coin Flip, Bayou, Fenway, Hasbro, Runt, The Beast FNGs: None COUNT: 7 WARMUP: SSHs x 10 + 3 burpees IWs x 10 + 3 burpees TTTs x 10 + 3 burpees Hillbillies x10 + 3 burpees LBAC forward and back x 10 + 3 burpees Raise the roof and arm …
AO: Sawmill Q: Full Metal Jacket PAX: Cottontail, Flapper, Rudder, Waterboy, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Stretches first! LBACs, IWs/Hillbillies, others THE THANG: Bucket of 🎾; do whatever is written on the 🎾. 50 Merkns, 100 SSHs, 15 Burpees, 25 Jump Squats, 40 4-ct Flutters, etc. Rinse and repeat; two laps around …
AO: Hammer Q: Bindi PAX: Fountainhead, Billy Bob, Bindi, BooBoo, McNugget, McLovin, Pinkman FNGs: None COUNT: 7 WARMUP: 15 ssh ic 15 through the tunnel ic 15 Frankenstein ic THE THANG: 20 minute Amrap 20 merkins 20 gas pumpers 10 burpees 200 meter run MARY: 20 flutter kicks ic 30 X factors ANNOUNCEMENTS: COT:count o …
AO: Valhalla Q: Bayou PAX: Ruby, Runt, Swingline, Baconator, Two Gloves, Bayou FNGs: None COUNT: 6 WARMUP: Pyramid -1-3-5-7-9-7-5-3-1 (Burpees + 22ea SSH, TTT, IW’s, Hillbillies, LBAC) THE THANG: The Thang 9 Exercises, 10 Reps, 3 Rounds (270 Reps) Clean and Press Curls for Girls Bent Over Rows Overhead Tricep Extensions Front Shoulder Raises Legs …
AO: Down_Range Q: Bayou, Runt PAX: Bayou, Runt FNGs: None COUNT: 2 WARMUP: – Valhalla Bootcamp THE THANG: – 45 Minute Stairstepper HILT – Core Explosion (3 sets 15 repa) – seated ab crunch – Torso Rotations – Weighted Hallow Body Hold – Hydraulics – Burpees – kneeling ab crunch – American Hammers – 6in …