0600 Saturday mornings, front parking lot of Dreher High School. The funnerest AO in F3 Columbia.
AO: dawnstrike Q: Jar Jar PAX: Fallout (1st F), Betamax, Oscar, Snowflake, BunkBed, Bindi, Misfire, Quaker, VHS, Tommyboy FNGs: None COUNT: 11 disclaimer WARMUP: Usuals THE THANG: Mosey to Fallouts, various pain enroute and back. 10 stations 45s each, rinse and repeat. lots of breaks for Mary and Plankwork. Return ANNOUNCEMENTS: Lots COT: BOM. Prayers …
AO: dawnstrike Q: Quaker PAX: Snowflake, Misfire, Fallout (1st F), Lobstah, Quaker FNGs: None COUNT: 5 WARMUP: SSH, TTH, Quad Stretch, Calf Stretch, Hamstring Stretch, Arm Circles, 10 Burpees THE THANG: Grab Bricks and run up Adger to Adger Hill, stop at each intersection for 15 Curls, 15 Overhead Extensions, 15 Merkins (Audible to 5 …
AO: dawnstrike Q: Oscar , Fallout (1st F) PAX: Rudder, Quaker, Ronda, Hawg, BunkBed, Fallout (1st F), SweetTart, Phlegm, Prodigal, Betamax, Coin Flip, Bayou, Ruby, Side Salad, Ash, Mud Dawg ( 2nd F), Serena, TapeWorm, Two Gloves, Runt, Oscar, Snowflake, Spot, Bookworm, Cruise, Popeye FNGs: None COUNT: 26 WARMUP: 50 side straddle hops… THE THANG: …
AO: dawnstrike Q: Snowflake PAX: Fallout (1st F), Lobstah, Betamax, BunkBed, Poutine, Snowflake, VHS FNGs: None COUNT: 7 WARMUP: Mosey around Dreher and climb over the wall THE THANG: Jump rope work and blocks and ‘On the Railway’ squats, ‘Good old Rockytop’ planks. ANNOUNCEMENTS: see you at the Bull Monday morning for the start of …
AO: dawnstrike Q: Costanza PAX: Betamax, Misfire, Pipeline, Lobstah, Prodigal, BunkBed, Babar, Jar Jar, Costanza, Fallout (1st F) FNGs: None COUNT: 10 WARMUP: A few SSH, Imperial Walkers, and Squats THE THANG: The Arcade 8 plaques with a mix of exercises and points. Take a short run after each one, bonus of 50 points if …
AO: Dawnstrike Q: Fallout (1st F) PAX: Oscar, Betamax, Lobstah, BunkBed, Babar, Misfire, Quaker, Fallout (1st F), VHS FNGs: None COUNT: 9 WARMUP: SSH, IC, 50 Imperial Walkers, IC, 20 Worlds Greatest Stretch, 30s per side Hip Thrusts, IC, 10 (2 legs, 1 leg, each side) Superman’s (many) LBAC, IC, 15 (forward, reverse, overhead) THE …
AO: Dawnstrike Q: Babar PAX: Babar, Betamax, Lobstah, Pipeline, Quaker FNGs: None COUNT: 5 WARMUP: side-straddle hops, lunges THE THANG: Mosey to Heathwood Park w/ab breaks, Pull-ups, push-ups, squats, mosey back. Light stretching and tossing a frisbee for cooldown MARY: ANNOUNCEMENTS: COT:
AO: Dawnstrike Q: Snowflake PAX: Misfire, Oscar, Quaker, Lobstah, Jar Jar, Snowflake, BunkBed, Betamax, VHS FNGs: None COUNT: 9 WARMUP: plank for Jar Jar THE THANG: deliver Bunkbed to #thewall, lose Jar Jar in the handoff, return to Dreher via Emily Douglas and chez Fallout. Ring doorbell. Celebration of V-ups and the Carolina dry dock. …
AO: Dawnstrike Q: BunkBed PAX: Snowflake, Lobstah, Phlegm, Oscar, Fallout (1st F) FNGs: None COUNT: 6 WARMUP: The Motivator X5 IC The Arm Circle Song (www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit) Michael Phelps X10 IC Side Lunges X10 OYO each side Lunges X10 OYO each side Oil Derricks X10 OYO each side 1 min Side Plank on Left Side 1 …
DawnStrike Paves the way to a litter free Dreher!Read More »
AO: Dawnstrike Q: Phlegm PAX: Oscar, Misfire, Betamax, Nails FNGs: None COUNT: 5 WARMUP: SSH x 20, Imperial Walkers x 20, Lunge-walk, Open and Close the gate walk, Frankenstein walk. THE THANG: Starting at the church courtyard, we do Russian Twist x 15 and Merkins, Flutterkick x 15 and Merkins, Squats x 15, then Merkins. …