AO: -Rock Q: Hawg PAX: McNugget, Leprechaun, Hawg FNGs: None COUNT: 3 WARMUP: 50 merkins 50 squats THE THANG: 1 for The-Rock #30 Ruck 2 for Rocky Road dodging cars ANNOUNCEMENTS: 2/18/23 D2D 110K RELAY 3/11/23 10YR CHS ANNIVERSARY COT: Reminded that our health is a gift to be used to glorify God.
AO: _Castle Q: Big Worm PAX: Wannabe, Turncoat, grilz, Wham, Katniss, Turnpike, Escrow, Big Worm, Quaker, High Stick, T.O.Y, Special K FNGs: None COUNT: 12 WARMUP: arm circles, overhead claps, through the tunnel, SSH, merkins etc THE THANG: Castle Cross with sprints and increasing ladder of merkins and flutters and burpees and iron crosses MARY: …
AO: Amble Q: Biggie Smalls PAX: Biggie Smalls, BigTime, Dwight, Fallout (1st F), Lego, Mud Dawg ( 2nd F), Nails, Oscar, Full Monty, Woody, Love Bug, Seeker FNGs: None COUNT: 12 We ran the dang thang. Route above because I don’t know how to get it on here. Much love BunkBed!
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds 10 Hip Rotations 90/90 10 T-Spine Rotationss 10 Pike to Plank 10 Slam Ball, Single Arm Chest Press (R&L) 10 Slam Ball Single Arm Overhead Press (R&L) 5 Slam Ball Box Squats THE THANG: Foundations – 4 Rounds 8 Goblet Squats …
AO: Valhalla Q: Baconator PAX: Fenway, Baconator FNGs: None COUNT: 2 WARMUP: John Wayne the parking lot and mosey to the Hill THE THANG: no hope hill Run 200m 10 burpees 10 LBC Run 200m 10 merkins 10 plank jacks Rinse and repeat for 35 minutes MARY: prayers for Fenway’s family ANNOUNCEMENTS: Charleston f3 event …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp – 60min THE THANG: Foundations – Tempo 2-0-2 on all but swings; 4 Rounds 8 Sutcase Deadlifts 8 Band/ Tubing High Rows 8 KB Pullovers REST 30 sec 8 SA KB Swings L 8 DB Ham Curks 8 SA KB Swings …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: walk to the fitness center climb on the elliptical. THE THANG: 1 hour elliptical MARY: nope ANNOUNCEMENTS: – 2-18-23 is Dam to Dam Relay. – 3-11-23 is the 10th Anniversary of F3 Charleston on the Yorktown. – March is the 9th Anniversary of F3 …
AO: Sawmill Q: Full Metal Jacket PAX: Betty Crocker, Cheesesteak, Flapper, Gepetto, Goodspeed, Full Metal Jacket FNGs: None COUNT: 6 WARMUP: Stretches for some, maybe not for others THE THANG: some pax ran miles; 2 pax beat down MARY: Beat Down: -Mosey to playground -SSHs/Merks/BBSUs/Squats-5reps of each exercise for 2 mins (repetitive); run a lap …
AO: -Bunker Q: Cottontail PAX: Cottontail, Jar Jar FNGs: None COUNT: 2 WARMUP: mosey, SSH, imperial walker, hillbillies, TTT, prolly some others and half assed disclaimer THE THANG: 3 stop mosey enroute to playground: 1st: erkin, dip, derkin; 2nd: jump squats, side lunges, squats; 3rd: BBSU, flutters, v-ups. Playground: 3 evolutions of pull-ups, box jumps, …
AO: Dawnstrike Q: Betamax, Oscar PAX: Betamax, Oscar, DriveBy, Phlegm, Lobstah, Sooie, Snowflake FNGs: None COUNT: 7 WARMUP: Mosey into Shandon. THE THANG: First half on @Fallout’s security tapes. Second half blocks and wall sits. Legs still shaking!! ANNOUNCEMENTS: @Snowflake to camp on James Island the night before Charleston 10 yr on March 11. Talk …