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
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 …
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 …
AO: Ramble Q: DriveBy PAX: Friar Tuck, Bundy, Love Child, Tube Socks, BunkBed, Bailiff, Hawg, Turtle, Stache, Churchkey, Swingline FNGs: None COUNT: 12 WARMUP: leave latecomers THE THANG: 10k MARY: pray for us ANNOUNCEMENTS: steel hands Sunday 1pm COT: Happy Easter Wednesday.
YHC took the open slot yesterday. With work being a little hectic recently, taking open slots is about the only way to Q. Hopefully things will circle around to a normal schedule. 1 minute warning, welcome, disclaimer, prayer Mosey towards the left rear corner of the school and warmup with… 10x SSHs IC 10x IWs …
AO: Sandlot Q: Two Gloves PAX: Bayou, Honey Do, Ruby, Runt, Two Gloves FNGs: None COUNT: 5 WARMUP: Mosey around big building back to flag, SSHx15, imperial walkerx15,squatsx15, windmillx15,merkinsx15, big boysx15, little arm circles forward, back & overheadx15, 5 burpees. THE THANG: BB field 1: bear crawl bases, 5 burpees at each base plus home …
AO: Thunder Q: Bucket Truck PAX: Insanity, Phlegm, Spot, Grisham, Oscar, Bucket Truck FNGs: None COUNT: 6 WARMUP: Michael Phelps, wind mills, hamstring stretches, hand between shoulder blades, side straddle hops, 3 burpees THE THANG: As a group, 500 reps of each exercise. Each PAX does 83 reps. Help a buddy when you finish yours. …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: Train (30:15 x 5 Rounds) 50lb Bear Crawl Carry) 40lb DB Snatches 48lb Alt KB Swings Wall Walks Battle Ropes 20m Run Deka 50 Cal Assault Bike 30 Med Ball Situps 60 sec KB Gorilla Row 100m Farmers Carry 60lb …
AO: Down_Range Q: SweetTart PAX: SweetTart, Dunphy, Mantie, Catscratch, Piney, Kwondo FNGs: None COUNT: 6 SweetTart is Downrange in Roanoke and wanted to check out what F3 Roanoke has to offer. Tuesday’s AO is the Sparta Bootcamp. WARMUP: Mosey to the spot outside the Salem YMCA with scenic views of the pool. In cadence: Imperial …
AO: Woodshed Q: Stretch PAX: Silver Bullet, Silent Bob, Quaker, Side Salad, Stretch FNGs: None COUNT: 5 WARMUP: Typical warm up with SSH, Frankenstein, Thru-The-Tunnel, and Arm Circles THE THANG: Suicides down 1/2 the Circus + 15 merkins + 15 LBC + 15 squats. Repeat with 20 then 25 count for each. Then low plank …