AO: Amble Q: Mud Dawg ( 2nd F) PAX: Lego, Biggie Smalls, Oscar, Fallout (1st F), Costanza, Huffy, Mud Dawg ( 2nd F), Nails, BunkBed, Trademark, Serena FNGs: None COUNT: 11 WARMUP: too damn 🥶 THE THANG: a trip to Lake Katherine some even went extra large MARY: never heard of her ANNOUNCEMENTS: Family day …
AO: Stumble Q: Prodigal PAX: Ash, BabyRuth, TapeWorm, HolyPoker, capgun, Prodigal FNGs: None COUNT: 6 WARMUP: Sit in car longer than usual. THE THANG: routes.rungoapp.com/route/NpVsOazl69 MARY: Servant of the Lord ANNOUNCEMENTS: 2nd F family gatherings Sunday afternoons at Steel Hands starting 3/26 COT: Prayers for Capgun’s Mom and Grandma (as Mom cares for Grandma in …
Conditions: 34 degrees The Thang: Disclaimer, BOM, Lord’s Prayer, Pledge of Allegiance Warm up mosey around parking lot then grab a block COP SSH x 15 IC TTT x 10 IC Michael Phelps x 15 IC Stationary 11s: Squat Jumps and Burpees 8 Minutes of 8s (AMRAP: all reps of 8 for 8 minutes) Merkins, …
Started off the Day at Stride Light with a good sized crowd. For some reason that escapes me, we put Coon Dog in charge of the route. He picked something new with lots of hills. So we had that going for us. Despite the fact that it was 30 degrees this morning, beach season is …
With another round of March Madness upon us, we did a basketball themed workout. Last year’s workout was mostly used with a few tweaks here and there. Weather: nice but chilly One minute warning, disclaimer, prayer Mosey towards to school to warmup with… 16x SSHs IC 16x Merkins OYO 16x Michael Phelps IC 16x Imperial …
AO: Thunder Q: SweetTart PAX: Spot, Traitor, Backstop, CESS, Insanity, Ronda, Oscar, Bucket Truck, SweetTart FNGs: None COUNT: 9 WARMUP: Mosey to corner: SSH, Imperial Walkers, LBAC, Through the tunnel. Mosey to Heidt at each intersection: Slow Fast Merkins, Slow Fast Squats, LBCs THE THANG: Heidt St Hill 4 8 12 rep scheme Bottom Burpees …
AO: Sandlot Q: Ruby, Coin Flip, Fenway, Two Gloves PAX: Coin Flip, Fenway, Ruby, Two Gloves, Honey Do FNGs: None COUNT: 5 WARMUP: SSHs x 15, IWs x 15, Hillbillies x 15, TTHs x 15, Abe Vigodas x 15, LBACs – backward x 10, forward x 10, arm flutters x 10, overhead press x 10 …
AO: Sawmill Q: Gepetto PAX: Full Metal Jacket, Valdez, Gepetto, Shuttlecock FNGs: None COUNT: 4 WARMUP: Run to school with normal round of exercises. BTW the planters there are a little high for step ups. THE THANG: Big Boys while one PAX runs the school parking lot. American Hammers while one PAX runs the school …
AO: Hammer Q: Stretch PAX: Stretch, Bindi, Zima, BooBoo, Collar, Ratatouille, Wally FNGs: None COUNT: 7 Warmup: Stretch’s stretches The thang: Work with a block Wrapped up with reps based on F3 years Announcements: SPRINTVERGENCE WITH SWAMPFOX on Thursday. Meet at Trenholm Plaza
AO: Rogue Q: Cauliflower PAX: Easy Street, clickbait, Dory, Swingline, Bemis, Cauliflower, Friar Tuck, LA Gear, Mud Dawg ( 2nd F), Shocker FNGs: None COUNT: 10 THE THANG: www.strava.com/routes/3070089895612933158 ANNOUNCEMENTS: Upcoming F3 Family Steel Hands Sunday on March 26. Additional dates in April and May. COT: Reach out to loved ones and friends. Never know …