AO: Valhalla Q: The Beast PAX: Swingline, Fenway, Malibu FNGs: None COUNT: 4 WARMUP: The usual suspects THE THANG: Block work, burpees and abs MARY: During the workout ANNOUNCEMENTS: Mt Mitchell COT: prayers for Swinglines mom and co worker, fenways granddaughter, and Malibu’s calling to the mission field
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 4 rounds 3 pullups 50 merkins .5 miles treadmill MARY: n one ANNOUNCEMENTS: COT:
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Not really THE THANG: 500+ Merkins and counting in man cave garage while practicing TaeKwonDo forms😎 MARY: Nope ANNOUNCEMENTS: Memorial Day Remembrance Ruck COT:Deut. 31:8
Nine years ago today, F3 Lexington (then still F3 Columbia) made it’s westward move to Gibson Road Soccer Complex, now known as Shawshank (due to proximity of the jail). At that time, our only bootcamps were at River Bluff High School with Graveyard and Crypt. Those workouts were #problematic, as 50+ pax would show up …
AO: Score Q: Ripcord PAX: OBC, RayCharles, Sled, Prenup, Windmill. Schwedy FNGs: None COUNT: 6 WARMUP: Score Warmup THE THANG: Logo Loop w Pax led exercises x 3 or 4 ANNOUNCEMENTS: none COT: Pray for Iris (from LT) Family for loss of daughter in car accident and for her recovery to get out of hospital.
AO: Sandlot Q: Runt PAX: Bayou, Honey Do, Two Gloves, Broke Down, Ruby, Anchor Man FNGs: None COUNT: 7 WARMUP: through the tunnel and run SSH and run Hillbillies and run Lbacs and run THE THANG: 11s Rd 1 iron mikes to jump squats then run Rd 2 v ups to freddie mercuries then run …
AO: Battle Q: Spot PAX: Spot, Ronda, Prodigal, Hawg FNGs: None COUNT: 4 WARMUP: SSH Mosey Grab blocks and Napalm to football field. Leave blocks with sled and mosey across the field. THE THANG: Line up on the end zone of the football field. Hold plank. Ten Mountain Climbers then sprint ten yards Ten Merkins. …
AO: -Wall Q: capgun PAX: capgun, 8 Mile, Bailiff, Recount FNGs: None COUNT: 4 WARMUP: smelled like fried foods THE THANG: 5 waypoints selected by me, group picks the route to hit them all strava.app.link/ktRbNeQPLzb MARY: pray for us sinners, now and at the hour of our death, amen ANNOUNCEMENTS: COT:
AO: Csaup Q: Easy Street PAX: DriveBy, Bemis, BabyRuth, Hawg, Kitty, Swingline, Ziffel, Tube Socks, Oscar, CESS FNGs: None COUNT: 11 WARMUP: Some did 1 mile pre run but Mother Nature provided otherwise. THE THANG: The Therapy Place present Miracles in Motion 5K with F3 Speed for Need supplying the carts and HIMS MARY: Hung …
AO: Sawmill Q: Cottontail PAX: Goodspeed, Full Metal Jacket, Cottontail, Gepetto, Lemmy, Rudder, Betty Crocker, Valdez, Cheesesteak, Ramjack FNGs: None COUNT: 10 WARMUP: some, stalling exercises as we wait for rudder. THE THANG: mosey to playground, more warm up (still in waiting for rudder). 5 rounds of: 5 pull ups, 10 “Swerkins” (look it …