AO: -Bunker Q: Jar Jar PAX: Jar Jar, Birthday Suit, Bidet FNGs: None COUNT: 3 disclaimer WARMUP: usuals THE THANG: Modified due to lack of tires and locked courts Mosey Cindy 5m Mosey Tires, push then bbsu Tennis courts Bearmuda Triangle ladder Ark loader Peter Ndiayes Bonnie Blair Mosey back thrusters Curls/LBC/Squat circle Endex ANNOUNCEMENTS: …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical 3-4 minutes stretching THE THANG: 4 miles on the treadmill 31:46 3-4 minutes stretching MARY: ANNOUNCEMENTS: – Saturday is Dam to Dam – 3-11-23 is the 10th Anniversary of F3 Charleston on the Yorktown. – March is the 9th Anniversary of …
AO: Armory Q: Fallout (1st F) PAX: Backstop, BunkBed, SweetTart, Fallout (1st F) FNGs: None COUNT: 4 WARMUP: Backstop’s mobile meth lab THE THANG: We walked/rucked discussing the Get Right, what it is and why it’s first. MARY: ANNOUNCEMENTS: COT: Prayers for Turkey and Syria as they recover from the earthquakes. Praise for BunkBeds friend …
AO: Amble Q: Huffy PAX: Nails, BunkBed, Schweddy, Huffy, Trademark, Woody, Oscar, Biggie Smalls, Mud Dawg ( 2nd F), Backstop, Seeker FNGs: None COUNT: 11 www.strava.com/routes/3060744440213980084
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Swingline, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, Imperial walkers, Lil baby arms THE THANG: 2 mile mosey to wild wood with stops for 15squats/10merkins/5core variations (35 minutes) 5 minute coupon exercises (curls,shoulder press, sumo DL, RDL’s) MARY: John 1:22-23 ANNOUNCEMENTS: NE convergence Feb25@westwood, peanut butter for …
AO: Bladerunner Q: Snowden PAX: Gepetto, Haggle, Cottontail, Full Metal Jacket, The Beast, Goodspeed, Lemmy, Valdez, Rudder, Snowden FNGs: None COUNT: 10 THE THANG: 3 walkers/ruckers, 7 runners for 46-60 minutes of work. COT: despacito
AO: Scramble Q: McNugget PAX: Kitty, Collar, Hawg, Leprechaun, McNugget FNGs: None COUNT: 5 Conditions: a perfect 44 degrees Disclaimer (stay safe) The Thang: 4ish miles of straight up hill climb (or so it seemed). www.strava.com/routes/3060768194996807604 COT Announcements: 2/18- Dam 2 Dam- Scramble could add one runner 3/11- F3 Chucktown 10 Yr anniversary BOM- YHC …
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AO: _Castle Q: Turnpike PAX: Escrow, T.O.Y, Katniss, grilz, Big Worm, High Stick, Wham, Turnpike, Turncoat, Kamikaze, Quaker, Wannabe, Lamb Chop, Special K, Jeff Black. (Burgundy) FNGs: 1 Jeff Black. (Burgundy) COUNT: 15 Warm up with blocks Curls, overhead presses , tricep extensions , chest presses 20 x 20 x 20 x 20 Beep test …
AO: Sawmill Q: Valdez PAX: Valdez, Full Metal Jacket, Haggle, The Beast, Flapper, Goodspeed, Cottontail, Lemmy, Shuttlecock, Frodo FNGs: None COUNT: 10 WARMUP. SSH, LBAC, Hillbillies, Squats, TTT, Merkins THE THANG: Grab a block and move to the school. Partner up: #1 hold plank, #2 3 merkins then jump over #1 and 3 more merkins. …
AO: Thunder Q: Pinkman PAX: Bucket Truck, CESS, Betamax, Costanza, Escrow, Huffy, McNugget, Oscar, Phlegm, Ronda, Spot, SweetTart, Pinkman FNGs: None COUNT: 13 All in Cadence SSH x 15 Through the Tunnel x 10 Frankenstein x 10 LBAC x 10 Monkey Run around track To the courtyard 1 Box Jump – 10 Dips , add …