AO: Sandlot Q: Ruby, Coin Flip, Fenway, Two Gloves PAX: Coin Flip, Fenway, Ruby, Two Gloves, Honey Do FNGs: None COUNT: 5 WARMUP: SSHs x 15, IWs x 15, Hillbillies x 15, TTHs x 15, Abe Vigodas x 15, LBACs – backward x 10, forward x 10, arm flutters x 10, overhead press x 10 …
AO: Sawmill Q: Gepetto PAX: Full Metal Jacket, Valdez, Gepetto, Shuttlecock FNGs: None COUNT: 4 WARMUP: Run to school with normal round of exercises. BTW the planters there are a little high for step ups. THE THANG: Big Boys while one PAX runs the school parking lot. American Hammers while one PAX runs the school …
AO: Hammer Q: Stretch PAX: Stretch, Bindi, Zima, BooBoo, Collar, Ratatouille, Wally FNGs: None COUNT: 7 Warmup: Stretch’s stretches The thang: Work with a block Wrapped up with reps based on F3 years Announcements: SPRINTVERGENCE WITH SWAMPFOX on Thursday. Meet at Trenholm Plaza
AO: Rogue Q: Cauliflower PAX: Easy Street, clickbait, Dory, Swingline, Bemis, Cauliflower, Friar Tuck, LA Gear, Mud Dawg ( 2nd F), Shocker FNGs: None COUNT: 10 THE THANG: www.strava.com/routes/3070089895612933158 ANNOUNCEMENTS: Upcoming F3 Family Steel Hands Sunday on March 26. Additional dates in April and May. COT: Reach out to loved ones and friends. Never know …
AO: Raw Q: Betty Crocker PAX: Cheesesteak, Lemmy, Goodspeed, Gepetto, Snowden, Betty Crocker, Valdez FNGs: None COUNT: 7 WARMUP: THE THANG: mileage MARY: ANNOUNCEMENTS: COT:
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: Run 3.26 miles (29:01) MARY: Noe ANNOUNCEMENTS: Nope COT:John 16:33
AO: -Bunker Q: Snowflake PAX: Fallout (1st F), Snowflake FNGs: None COUNT: 2 WARMUP: pick up the coupons THE THANG: tour des baseball diamonds with bear crawls ‘n such including fun with the facebreaker and all new “deck squat”. COT: prayers for the guys in the recovery group and a guy Fallout gave a ride …
AO: _Castle Q: Kamikaze PAX: Big Worm, Billy Bob, Escrow, grilz, High Stick, Kamikaze, Katniss, Lamb Chop, Quaker, Wannabe, Wham FNGs: None COUNT: 11 WARMUP: SSH, TTT, leg stretch, calf stretch, etc THE THANG: block work including curls, squats, overhead press, kamikaze vups, chest press, triceps, curl to overhead press to triceps, LBC, toe touch, …
AO: Ramble Q: Cauliflower PAX: BabyRuth, Churchkey, Bundy, Cauliflower, Friar Tuck, Huffy, Love Child, SweetTart FNGs: None COUNT: 8 THE THANG: Modified Pitchfork: www.strava.com/routes/3070143554870230512 ANNOUNCEMENTS: None COT: Latin was said.
AO: -Rock Q: Hawg PAX: Leprechaun, Hawg FNGs: None COUNT: 2 WARMUP: Run to AO THE THANG: Rocky Road ANNOUNCEMENTS: Sprintvergence at Trenholm Plaza Thursday Hammer/Swampfox COT: Never take the gift of health for granted!