5k friyay!!!
AO: prowl Q: Runt , Fenway PAX: Baconator, Backstop, Ruby FNGs: None COUNT: 5 WARMUP: THE THANG: 3.6 mile run/2.25 mile ruck! :muscle: :alert: ANNOUNCEMENTS :alert: : F3-Columbia RUNVERGENCE last Friday of the month @ the prowl!!!! COT:
Month: July 2024
3 Amigos
AO: swampfox Q: Kitty PAX: Sergeant Slaughter, Stent FNGs: None COUNT: 3 WARMUP: Dynamic Warmup THE THANG: Grab blocks 20 Curls-15 OH Press-20 Squat x 2 Neighborhood mosey with pain stations 20–15-20 block circuit x2 Farmer carry blocks down and back a couple of times Lap around parking lot 20-15-20 block circuit and put blocks …
Cartwheel Q @Detention
AO: detention Q: Cartwheel PAX: BlueRhino, Cartwheel, Edward Garner, Gi String, Kendrick, Roller Skate, Junkmail, Green Jeans, Banjo, Dangle FNGs: None COUNT: 10 CONDITIONS: Cooler than normal and moist STRIDELITE: 5 Pax in a roaming, ruck Study Hall and 1 yogging DISCLAIMER OPENING PRAYER WARMUP: SSS, 5 merkins, TTT, 4 merkins, little baby arm circles …
Ruby Q
AO: sandlot Q: Ruby PAX: Fenway, Ruby, Running Rebel, Runt, Two Gloves FNGs: None COUNT: 5 WARMUP: IWs, Squats, SSHs, HBs, TTTs x 15 each LBACs – forward and backwards x 10 Seal claps, Raise the roof, Michael Phelps x 10 each THE THANG: 3 Station Rotation 1) Pull ups x 10 Lunges x 10 …
Yes Ash, Yelling at the Pax is an Exercise
AO: woodshed Q: Fallout PAX: Ash (COMZ), Silver Bullet, Pondo, Pipeline, Snowflake, Side Salad, Big Worm, Fallout, Kenny G FNGs: None COUNT: 9 WARMUP: SSH, 25, IC 10 burpees Imperial walkers, 20, IC 8 burpees Squats, 15, IC 6 burpees Merkins, 10, IC 4 burpees Windmills, 10, IC Lap down the bus loop, down the …
Now that was some BS
AO: score Q: Charley (f3Pele) PAX: OBC, Nails, Crawlspace FNGs: None COUNT: 4 WARMUP: Pele filled in for Love Bug who had a last minute conflict. Standard warmup THE THANG:Grabbed toys and journeyed to the courtyard and to the Covid laced athletic field for some good work! Hopefully OBC doesn’t catch anything before he hops …
Shield (Lock) Route
AO: stumble Q: Serena PAX: Ash (COMZ), Chewy, TapeWorm, Prodigal, HolyPoker FNGs: None COUNT: 6 WARMUP: walking/swimming from vehicle THE THANG:Shield Lock Route footpathapp.com/routes/286F1A40-E46C-427E-B50E-436227EE850F :alert: ANNOUNCEMENTS :alert: : upcoming Runvergence COT: prayers for Tape’s friend-cardiac scare, end of all war and conflict, and that we continue to Shield Lock with our fellow F3 brothers. f3nation.com/q/shield-lock/
7.11km making 711 on 7/11
AO: rogue Q: SweetTart PAX: Swingline, Cauliflower, Bemis, Easy Street, clickbait, Quaker, Ziffel, Hawg, Winston FNGs: None COUNT: 10 WARMUP: a few pax did some pre miles THE THANG: route writes out 711 and is 7.11km long for 7/11 Check out this route on Strava: strava.app.link/HOqUhRMO7Kb — Seven Eleven :alert: ANNOUNCEMENTS :alert: : Get your …
Bindi’s Q
AO: hammer Q: Bindi PAX: Bindi, Ratatouille, Zuba, McNugget, Fabio, Dog faced gremlin FNGs: None COUNT: 6 WARMUP: 25 ssh ic, 20imperial walkers ic, 15 through the tunnel ic, multiple static stretching. THE THANG: 3 rounds at picnic tables, 10 box jumps, 20 dips, 30 lbc’s. Next was 2 rounds of BLIMP 10 burpees 20 …
“Do” your ABCs!!
AO: sawmill Q: Full Metal Jacket PAX: Flapper, Cheesesteak, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 4 WARMUP: Stretches/SSHs/IWs/Hillbillies/9-Ct Squats THE THANG: “Do” your ABCs!! -Poster sheet listing every letter of the alphabet-with each letter, there is a corresponding exercise and # of reps (A-7 Burpees, B-10 WAMs, etc.) -In parking lot, each Pax …