AO: dawnstrike Q: Lobstah PAX: Babar, Betamax, Fallout (1st F), Oscar, Quaker, Snowflake, Lobstah, VHS FNGs: None COUNT: 8 WARMUP: SSH, 34, IC; T3, 20, IC; Imperial Walkers, 25, IC; Abe Vagota, 15, IC; LBAC, 15, IC (forward, reverse, overhead) Mosey to get blocks, bring back to bus parking lot THE THANG: 3 rounds: 20 …
AO: ramble_lunch Q: Bundy PAX: Friar Tuck, BabyRuth, Winston, Tube Socks, Turtle, SweetTart, Bundy FNGs: None COUNT: 7 WARMUP: what should we order. you think they’re cool with that. THE THANG: P I Z Z A ANNOUNCEMENTS: there are some. do Stomp The Swamp! COT: Amen
AO: down_range Q: Belding PAX: TapeWorm, 0 FNGs: 1 0 COUNT: 8 WARMUP: Early warmup THE THANG: Hills & more hills, after all this is Pittsburgh ANNOUNCEMENTS: tapeworm’s 1st, COT:
AO: prowl Q: Backstop PAX: Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 Ruck and fellowship🚶 📣 announcements check out Slack Prayer request 🙏 Ed wife,Runt family community@ F3 family’s Quote of the day 📣 Quit waiting for everything to be perfect. you have everything you need right now.
AO: kudzu Q: Goodspeed PAX: The Beast, Full Metal Jacket, Valdez, Rudder, Gepetto, Lemmy FNGs: None COUNT: 7 WARMUP: Get out of vehicle THE THANG: Move forward 1 step at a time ANNOUNCEMENTS: IPC, COT: Prayers for PAX
AO: down_range Q: TapeWorm PAX: Belding, Binary, FIAB (Fart in a Bottle), Garfield, BoyRD, ThreeMile, Cena, WhatsUpDoc FNGs: None COUNT: 9 WARMUP: Nebby N’at doesn’t warm up THE THANG: Run hills, hills, and more hills with the Nebby N’at PAX! We don’t have hills like that in Cola. ANNOUNCEMENTS: Their CSAUP is coming and it’s …
Pittsburgh’s SouthSide Slopes = Tapeworm ApprovedRead More »
14 Pax Post to F3 Arena for a typical block day and a mini Q-School for refresher on standards and why we do the thing we do. The Thang: Payer and Pledge Warm up lap Circle Up: SSH x 20 IC Imperial Walker x 20 IC TTT x 20 IC (stretch) Merkins x 20 IC …
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical and some stretching THE THANG: 20 SSH 10 Merkins 15 LBC’s 20 Squats 2 rounds 135 lb bench press – 8 reps 10 In and Outs 75 lb dumbbell – 10 squats x 2 135 lb bench press – 5 reps …
AO: down_range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: 80cal Assault Bike 500m Row 25 Wall Ball Situps 20 Box Step Ups 10 Core Bag Burpees 20 DB Floor Presses 20 DB Squeeze Presses 20 Rower Pike Crunches 30 Halo Med Ball Slams 10 Minute Steam Room ANNOUNCEMENTS: Labor …
AO: sawmill Q: Full Metal Jacket PAX: Rudder, Gepetto, Shuttlecock, Goodspeed, Lemmy FNGs: None COUNT: 6 WARMUP: Mosey to BHES; typical stretches and exercises THE THANG: 10 cones w/tennis 🎾 on top set up around parking lot. Tennis 🎾 had exercises/reps written on them. Each Pax, in succession, could decide whether all Pax would do …