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 …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 30 lb dumbells 4 different chest press movements 5 reps each 30 second rest 20 bench press 45 second rest 4 rounds (17 was failure on round 4) single arm curls 10 reps each 5 rounds MARY: 10 reps …
Legs are worn out from Yesterday so upper body dayRead More »
AO: Raw Q: Snowden PAX: Gepetto, Cheesesteak, Shuttlecock, Snowden FNGs: None COUNT: 4 THE THANG: Apparently it wasn’t. 6-7 ish miles. COT yes
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: some stretches THE THANG: 500 Merkins/150 Squats MARY: Nope ANNOUNCEMENTS: 449 straight posts since 9 Oct 21 COT:Romans 8:28
AO: Stumble Q: Snowflake PAX: BunkBed, Ash, Snowflake FNGs: None COUNT: 3 THE THANG: strava.app.link/fwwpxqjISyb ANNOUNCEMENTS: family hang out steel hands on coming Sunday COT: prayer for sister in law of Ash, away Monday blues/encouragement in work
AO: Ramble Q: Traitor PAX: Bundy, Friar Tuck, Tube Socks, SweetTart FNGs: None COUNT: 5 WARMUP: warm Up to Hilton THE THANG: Hills, Hills and more Hills and cool down ANNOUNCEMENTS: Love Child Boston Marathon viewing party on 4/20 COT:
AO: Down_Range Q: Knock-Off PAX: Knock-Off, Handlebar, Lego, Mud Dawg ( 2nd F), Biggie Smalls FNGs: None COUNT: 5 We went running with the herd. Stampede Monday for the win!
AO: Scramble Q: Kitty PAX: BooBoo, Collar, McNugget, Tarek FNGs: None COUNT: 5 WARMUP: THE THANG: Lakeshore out and back all the way to the end MARY: ANNOUNCEMENTS: COT:
AO: Valhalla Q: Swingline PAX: Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: x20 SSH x20 Thru the Tunnels x15 LBACs Forward x15 LBACs Backward x15 Seal Claps x15 Raise the Roof THE THANG: Farmers Carry Around the Church Stop #1 25 Chicago Sit-ups 25 American Hammers with coupon 25 Kettle Bells 25 Wide Arm …