AO: Thunder Q: Bucket Truck PAX: Insanity, Phlegm, Spot, Grisham, Oscar, Bucket Truck FNGs: None COUNT: 6 WARMUP: Michael Phelps, wind mills, hamstring stretches, hand between shoulder blades, side straddle hops, 3 burpees THE THANG: As a group, 500 reps of each exercise. Each PAX does 83 reps. Help a buddy when you finish yours. …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: Train (30:15 x 5 Rounds) 50lb Bear Crawl Carry) 40lb DB Snatches 48lb Alt KB Swings Wall Walks Battle Ropes 20m Run Deka 50 Cal Assault Bike 30 Med Ball Situps 60 sec KB Gorilla Row 100m Farmers Carry 60lb …
AO: Down_Range Q: SweetTart PAX: SweetTart, Dunphy, Mantie, Catscratch, Piney, Kwondo FNGs: None COUNT: 6 SweetTart is Downrange in Roanoke and wanted to check out what F3 Roanoke has to offer. Tuesday’s AO is the Sparta Bootcamp. WARMUP: Mosey to the spot outside the Salem YMCA with scenic views of the pool. In cadence: Imperial …
AO: Woodshed Q: Stretch PAX: Silver Bullet, Silent Bob, Quaker, Side Salad, Stretch FNGs: None COUNT: 5 WARMUP: Typical warm up with SSH, Frankenstein, Thru-The-Tunnel, and Arm Circles THE THANG: Suicides down 1/2 the Circus + 15 merkins + 15 LBC + 15 squats. Repeat with 20 then 25 count for each. Then low plank …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 30 lb dumbells 4 different chest press movements 5 reps each 30 second rest 20 bench press 45 second rest 4 rounds (17 was failure on round 4) single arm curls 10 reps each 5 rounds MARY: 10 reps …
Legs are worn out from Yesterday so upper body dayRead More »
AO: Raw Q: Snowden PAX: Gepetto, Cheesesteak, Shuttlecock, Snowden FNGs: None COUNT: 4 THE THANG: Apparently it wasn’t. 6-7 ish miles. COT yes
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: some stretches THE THANG: 500 Merkins/150 Squats MARY: Nope ANNOUNCEMENTS: 449 straight posts since 9 Oct 21 COT:Romans 8:28
AO: Stumble Q: Snowflake PAX: BunkBed, Ash, Snowflake FNGs: None COUNT: 3 THE THANG: strava.app.link/fwwpxqjISyb ANNOUNCEMENTS: family hang out steel hands on coming Sunday COT: prayer for sister in law of Ash, away Monday blues/encouragement in work
AO: Ramble Q: Traitor PAX: Bundy, Friar Tuck, Tube Socks, SweetTart FNGs: None COUNT: 5 WARMUP: warm Up to Hilton THE THANG: Hills, Hills and more Hills and cool down ANNOUNCEMENTS: Love Child Boston Marathon viewing party on 4/20 COT:
AO: Down_Range Q: Knock-Off PAX: Knock-Off, Handlebar, Lego, Mud Dawg ( 2nd F), Biggie Smalls FNGs: None COUNT: 5 We went running with the herd. Stampede Monday for the win!