So Sore….Cardio
AO: Down_Range Q: CESS PAX: CESS, CG FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 30 minutes of low impact Cardio exercises. MARY: included ANNOUNCEMENTS: COT:
Month: April 2023
No Ball Boy-5 Q’s
AO: Score Q: Ball Boy PAX: Love Bug, RayCharles, Roy Williamson, OBC, Nails FNGs: None COUNT: 5 It took the five packs to administer a full body, beat down. We missed you ball boy.
Downrange Pax converge in Harrisburg
AO: Down_Range Q: SweetTart PAX: SweetTart, Hershey Kiss, Forrest, Nomad FNGs: None COUNT: 4 2 Downrange Pax and 2 Harrisburg Pax met in the gloom for a lift others up themed Q by HK Hershey Kiss quoted the great philanthropist Darth Vader to begin the workout: “Strong people don’t put others down. They lift them …
Lift dem bricks!
AO: Sawmill Q: Full Metal Jacket PAX: Rudder, Gepetto, Shuttlecock, Snowden, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: (3 Runners/2 Beatdowners) Typical warmup exercises THE THANG: Runners: Log those miles! Hooah! Beatdowners: grab two heavy bricks -25 Arm Raises/25 Butterflies/25 Shoulder Presses Run lap around parking lot -Same as above 20 reps each -Same …
It was in The Cards
AO: Woodshed Q: Silver Bullet PAX: Silver Bullet, Minion FNGs: None COUNT: 2 WARMUP: jog to front of school THE THANG: War with F3 Workout deck of cards. At the end, count the cards and give the other person that number of burpies. Winner did 12, 1st runner up did 16. MARY: ANNOUNCEMENTS: COT:prayers for …
Beta and Biggie across the river to Jumanji
AO: Down_Range Q: Biggie Smalls PAX: Betamax, Biggie Smalls, Handlebar, Blind Date, Junk mail, Columbo FNGs: None COUNT: 6 i was not the Q but we went all over the school yards with blocks. The other guys worked out and I did a lot of stretching.
Roanoke does the motivator
AO: Down_Range Q: SweetTart PAX: SweetTart, 10 HIMs from F3 Roanoke FNGs: None COUNT: 11 WARMUP: Mosey around the fields The Motivator, apparently this was the second attempt after a failed previous try at it. started rough but finished strong Bunkbed would’ve been proud. Hillbillies, Imperial Walkers, stretching, slow fast squats. THE THANG: tennis court …
Whetstone Q1.8
AO: Armory Q: Serena PAX: BunkBed FNGs: None COUNT: 2 WARMUP: BunkBed does PT exercises THE THANG: MARY: ANNOUNCEMENTS: BunkBed’s got ur Q next week: Q1.9 Mammon COT:Prayers for job and future clarity and for PAX encountering health-related impacts
Like Electrons in orbit
AO: Bladerunner Q: Snowden PAX: Gepetto, Cheesesteak, Rudder, Shuttlecock, Full Metal Jacket, Snowden FNGs: None COUNT: 6 WARMUP: Get ready THE THANG: Do your speed work, do it on the roads, do it on the mean tracks of blythewood. Or just run, do it on the roads or do it on the mean tracks of …
Spicy Meataball
AO: Valhalla Q: Fenway PAX: Two Gloves, Fenway FNGs: None COUNT: 2 WARMUP: side straddle hop, Through the tunnel, hill billies, windmill, seal claps, arm rolls, Imperial walkers, arm raise, plank stretch THE THANG: 25 core exercises with a running exercise after completion of each 5 rounds. MARY: ANNOUNCEMENTS: May 20 Mount Mitchel Hike with …