AO: Valhalla Q: Fenway PAX: Baconator, Fenway FNGs: None COUNT: 2, Baconater, Fenway WARMUP: side straddle hop, Through the tunnel, plank stretch,hill billies,windmill,seal claps,arm raise,Imperial walkers,arm rolls, THE THANG: 25 core and strength exercises with average rep of 20 each to include: incline merkins, chest press,kettlebell swing, gobblet squat, inch worm with merkin, two leg …
AO: Stumble Q: Ash PAX: HolyPoker, Prodigal FNGs: None COUNT: 3 THE THANG: www.strava.com/activities/9087036860 Headed to OW neighborhood via bridge to Sallie. Looped around & up Martha’s. Hit 11 dead ends around Arrow Field, Macon and Saye Cut. Headed back to the start via Sallie, bridge and final push up the hill behind Target. Merkin …
AO: _Castle Q: DoubleDown PAX: Quaker, Selfie, McLovin, Wannabe, High Stick, Wham, Turnpike, Turncoat, Billy Bob, grilz, Special K, Katniss, TOY, DoubleDown, Kamikaze, Steve Harmon Fergie FNGs: 1 Steve Harmon Fergie COUNT: 16 WARMUP: SSH, LBAC, Mtn Climb, Imperial Walker, etc THE THANG: Collect Block – ladder 20 merkins after each – 20/DeadLift – Squats …
AO: Swampfox Q: Kitty PAX: Leprechaun, Sheets, Nelly, Strom, Ramblin Man, Kilt, Magnum (F3 Houston) FNGs: None COUNT: 8 WARMUP: Yep THE THANG: Lots of lunges, trip to Citadel Park, Awkward block work MARY: Yep ANNOUNCEMENTS: Welcome Magnum from F3 Houston COT:
AO: Rogue Q: Mud Dawg ( 2nd F) PAX: clickbait, Bemis, Sleasley, Easy Street, noonan, Shocker, capgun, Mud Dawg ( 2nd F), Friar Tuck, Swingline FNGs: None COUNT: 10 WARMUP: sleasly made it and Easy came in Easy THE THANG: www.strava.com/routes/3093276549046962582 MARY: quite contrary ANNOUNCEMENTS: F3 Family Day Steel Hands Sunday 1-3 COT: thank you …
AO: Sawmill Q: Gepetto PAX: Full Metal Jacket, SKAT, Rudder, Valdez, Goodspeed, Flapper, Shuttlecock, Lemmy, Gepetto FNGs: None COUNT: 9 WARMUP: Mosey to ball field for for standard warmup. THE THANG: Mosey to school for 11’s sprint to end of parking lot 10 merkins, sprint back for 1 big boy back and forth. Mosey to …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: 45min Sandlot Bootcamp THE THANG: Block 1 – 18 min EMOM 10 Hop Scotch Jumps 10 Rope Slams 14 Cone Suicide 5 Med Ball Situps 5 Med Ball Underhand Throws Block 2 – 20 min Tabata (30:15) 30 Sec Row 15 Sec Rest 30 …
AO: Sandlot Q: Ruby PAX: Bayou, Ruby FNGs: None COUNT: 2 WARMUP: Not much THE THANG: A few stations 1) 5 burpees, 10 pull-ups, 15 Lt. Dans, 20 merkins 2) Everything done with a coupon- 5 man makers, 10 clean and press, Colt 15s, 20 Bent over rows 3) Burpee broad jump across parking lot …
AO: Legion Q: Jar Jar, Rosinbagger PAX: McNugget, Chewy, Pondo, Silent Bob, Jar Jar, Ash, Rosinbagger, Pipeline, Teddy, Silver Bullet, BunkBed, Big Worm, Bidet, Kryptonite, Ronaldo FNGs: None COUNT: 16 Welcome back to Legion, our annual celebration of the glory that once was the hottest, darkest, onliest weekday 1 hour beatdown. Welcome back Kotters to …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: -5 pullups, 15 reps with 15 lb dumbells front flys side flys military press -4 pullups, 12 reps with 15 lb dumbells front flys side flys military press -3 pullups, 9 reps with 15 lb dumbells front flys side …