Lone Man Workout
AO: down_range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Nope THE THANG: 700 Merkins ANNOUNCEMENTS: Nope COT:James 1:12
Month: October 2023
Behind Bars -Break The Chains
AO: sawmill Q: Rudder (WeaselShaker) PAX: Full Metal Jacket, Gepetto, Cottontail FNGs: None COUNT: 4 WARMUP: Mosey to Picnic Shelter 90% of prisoners are Men. 90 SSH. 17 MC. 44% of prisoners have drug convictions. 44 shoulder taps. 25% of prisoners are doing 5-10 yr sentence. 25 Imperial Walkers. THE THANG: 4 Station Circuit beatdown. …
Yellow Pages
AO: woodshed Q: Silent Bob PAX: Big Worm, PaperJam, Silver Bullet, Pondo, Pipeline, Teddy FNGs: None COUNT: 7 WARMUP: – Side-Straddle Hops – Imperial Walkers – Grass Pickers – Arm Circles (w/ Turkish Night Twists) – Burpees x20 THE THANG: – Lap and a half around the circus – Mosey to front school entrance – …
Tuesday Gloom run
AO: rogue Q: Bemis PAX: clickbait, Selfie, Swingline FNGs: None COUNT: 4 WARMUP: THE THANG: zig zag thru Shandon footpathapp.com/routes/53E7EB4F-3AE7-4EA2-81B1-52F341D872EC ANNOUNCEMENTS: COT:Taper talk, spring race plans
Hip Hop Hooray
AO: sandlot Q: Runt PAX: Bayou, Fenway, Ruby, Baby Seal FNGs: None COUNT: 5 WARMUP: side straddle hop x20 ic Through the tunnel x20 ic hillbillies x20 ic Little baby arm circles x 20 ic Thang 1: Murder bunny across lot. Man maker with a twist and slide. Redrum bunnies back across lot. Chicago sit …
Don’t get too close to the Dogs
AO: the-bunker Q: BunkBed PAX: Jar Jar, Bidet FNGs: None COUNT: 3 Review of the Mission Statement of F3 and review the 5 Core Principles of F3 WARMUP: Mosey to the pull-up bars The Motivator X5 IC Arm Circle Song (Can’t do this one next to the dogs!) 5 Rounds decrease number of reps for …
Swampfox Visits Atascadero and Idalia Park
AO: swampfox Q: Kitty PAX: Nelly, Leprechaun, Sheets, Polo FNGs: None COUNT: 5 WARMUP: Yep THE THANG: Worked our way to Atascadero then to Idalia Park then home. 2 miles covered ANNOUNCEMENTS: Ramble convergence. COT: Yep
Brickpile Incursion
AO: score Q: Love Bug PAX: Lumen, Nails, OBC, RayCharles, Love Bug FNGs: None COUNT: 5 WARMUP: Standard with added Mountain Climbers THE THANG: Grab some bricks and line up in the end zone. Dodge Brickpile PAX and run to the opposing 40 (60 yards) for round of regular squats, catcher squats and jump squats. …
Ruck, Walk, and Ride The Bull
AO: the_bull Q: Prodigal PAX: Prodigal, Silent Bob, Spot, TapeWorm FNGs: None COUNT: 4 WARMUP: for Tapeworm, yes THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage stairwells. Climb to …
🍳
AO: scramble Q: Tarek PAX: Collar FNGs: None COUNT: 2 WARMUP: THE THANG: Run to the Rock and back ANNOUNCEMENTS: COT: