AO: sandlot Q: Runt PAX: Bayou, Coin Flip, Two Gloves FNGs: None COUNT: 4 WARMUP: Side straddle hop IC, through the tunnel, hill Billie’s, little baby arm circles THE THANG: Soccer Field with pain stations 10 burpees quarter mile run 10 burpees, 20 Freddie mercuries IC, quarter mile run 10 burpees, 20 mercuries IC, 30 …
AO: sandlot Q: Bayou PAX: Running Rebel, Runt, Coin Flip, The Beast, Bayou, Two Gloves, Keith Price (Blooper), Showtime FNGs: None COUNT: 8 WARMUP: Inch Worm 30 Sec Cobra Stretch to Pike to Down Dog 15 Second Scorpion Right 15 Second Scorpion Left 15 Second Book Openers Right 15 Second Book Openers Left 15 Second …
AO: sandlot Q: Backstop PAX: Coin Flip, Two Gloves, Fenway FNGs: None COUNT: 4 WARMUP: church, clap 👏 THE THANG: 3, pain stations 🚉 Total Burpee’s 40 26 Carolina drydocks 26 Merkins Farmers carry Squats around playground Gorilla shuffle 🔀 1min ANNOUNCEMENTS: cold brew, Run 🏃♀️ COT: pray for runts mother, Jay Carter family, friends, …
AO: sandlot Q: Tinactin (F3 Naperville, IL) PAX: BunkBed, Bayou, Runt, Fenway, Two Gloves, Coin Flip FNGs: None COUNT: 7 Pre-COT: Recite the 5 Core Principles and Mission Statement of F3 WARMUP: Various exercises including TTT, SSH, etc THE THANG: www.strava.com/activities/10294363370 Involved exercises from 10-15 reps with a slow 1-3 then a fast on the …
AO: sandlot Q: Bayou PAX: Two Gloves, Coin Flip, The Beast, Ruby, Broke Down, Backstop, Bayou FNGs: None COUNT: 7 WARMUP: Pax – Dealer Choice Warm-Up + Burpee/Merkin/BigBoy Trilogy THE THANG: x 4 Rounds 7 DB Push Press 7 DB Good Mornings 7 Dealers Choice Core 7 Alt. Bent Over Rows 7 DB Burpee Deadlifts …
AO: sandlot Q: Ruby PAX: Coin Flip, Fenway, Backstop, Ruby, Two Gloves, Sandstorm FNGs: 1 Sandstorm COUNT: 6 WARMUP: IWs, TTHs, SSHs, HBs, x 20 each LBACs – forward and backwards x 10 each RTRs, Seal claps, Michael Phelps x 10 each THE THANG: 7 stops with 3 exercises 1 – 11 burpees, 23 goblet …
AO: sandlot Q: Two Gloves PAX: Bayou, Fenway, Backstop, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: SSH, IW’s, Merkins, Squats, big arm C’s, little arm C’s THE THANG: dealer choice under front porch of Rec Center, each pax called out two exercises, figure 8 run through parking lot. Moved to Hot Tub hill for …
AO: sandlot Q: Bayou PAX: Coin Flip, Ruby, Two Gloves, Broke Down, Runt, Bayou FNGs: None COUNT: 6 WARMUP: Wine Burpees for Coin Flip SSH x 10 + 1/4 Suicide + 3 Burpees TTT x 10 + 1/2 Suicide + 6 Burpees IW’s x 10 + 3/4 Suicide + 9 Burpees LBAC – 10 + …
AO: sandlot Q: Coin Flip PAX: Fenway, Runt, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: rotations of shoulders hips knees and ankles. SSH, TTT, Hillbillies THE THANG: ROUND 1 5 stations at 1 min each with 1:30 cardio(figure 8 parking lot) 30 second recovery Battle Bag cling and press, coupon in each hand shoulder …
AO: sandlot Q: Runt PAX: Bayou, Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: SSH followed by run. Rinse and repeat. TTT, LBACs followed by run. THANG 1: 7 merkins at 4 tennis court pain stations Station one. 7 iron mikes. 7 step lunge walk followed by 7 curtesy lunges til reach next …