AO: sandlot Q: Ruby PAX: Fenway, Ruby, Baby Seal, Coin Flip, Runt, Two Gloves, Bubbles FNGs: None COUNT: 7 WARMUP: The usual – SSHs, IWs, TTHs, HBs x 15 each. Michael Phelps, LBACs, RTRs, Arm Flutters x 10 each THE THANG: DORA Partner 1 does the exercise, partner 2 mosey’s, bernie sanders, and karaoke around …

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AO: sandlot Q: Fenway PAX: Baby Seal, Bayou, Runt, Ruby FNGs: None COUNT: 5 WARMUP: Sidesaddle Hop, Through the tunnel, Windmill, Hill Billy, Raise the roof, Baby arm circles forward and reverse, Raise the Roof THE THANG: Four rounds Of five core exercises. Run up/ down hill after each round ANNOUNCEMENTS: F3 Anniversary October 14. …


We Aren’t Professionals

AO: sandlot Q: Runt PAX: Coin Flip, Baconator, Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 7 WARMUP: SSH, TTT, Runners Lunge, HBs, LBACs THE THANG: IPC Week 4 ANNOUNCEMENTS: F3 Cola 10 year Anniversary Sandlot 10 year Anniversary – November. Coffeteria following 9/30 workout. Planning for 10 year anniversary COT:

Uphill Battle

AO: sandlot Q: Runt PAX: Bayou, Broke Down, Ruby FNGs: None COUNT: 4 WARMUP: 1 and 10 Football field Sprint to 10 yd line 10 SSH followed by 1 flying squirrels Sprint 90 yds to end zone sprint back to 20 yd line 9 SSH followed by 2 flying squirrels Sprint 80 yds to end …

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Birthday “Q”

AO: sandlot Q: Fenway PAX: Backstop, Bayou, Hasbro, Ruby, Two Gloves, Mindframe FNGs: None COUNT: 7 WARMUP: Plank twist, windmill, imperial walkers, wide leg stretch, raise the roof, hillbillies, through the tunnel THE THANG: five strength exercises at four rounds total of twenty with overhead carry at end of each round utilizing two eight pound …

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IPC Week Three

AO: sandlot Q: Bayou PAX: Hasbro, Two Gloves, Ruby, The Beast, Fenway, Baconator, Bayou, Backstop FNGs: None COUNT: 8 WARMUP: SSH, IW, TTT, LBAC THE THANG: IPC Wk 3 ANNOUNCEMENTS: Whitewater Rafting Trip – 10/14 – F3 Columbia 11th Anniversary September – Iron Pax Challenge; Tuesday Mornings, 5am, SVHS September 30 – Golf Tourney …

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Bday Q – Old #57

AO: sandlot Q: Ruby PAX: Broke Down, Two Gloves, Ruby, Runt, Bayou, Fenway, Runnin Rebel FNGs: None COUNT: 7 WARMUP: SSHs, IWs, TTHs, HBs, Abe Vigodas x 15 each LBACs – forward and backward, Raise the roof, Michael Phelps x 10 each THE THANG: Mosey, burpee broad jump x 10, karaoke, Bernie Sanders and mosey …

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IPC Week 2

AO: sandlot Q: Runt PAX: BunkBed, Backstop, Bayou, Fenway, Hasbro, Ruby, Two Gloves, Minecraft FNGs: None COUNT: 9 WARMUP: Side straddle hops, through the tunnel, runner’s lunge, LBACs THE THANG: 400 m Run 5 BDE Burpees 400 m Rum 5 BDE merkins Rinse and Repeat ANNOUNCEMENTS: COT: Brave When was the last time you were …

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