AO: sawmill Q: Gepetto PAX: Lemmy, Goodspeed, Betty Crocker FNGs: None COUNT: 4 WARMUP: some THE THANG: Run today no bootcampers. Science experiments were completed and the results were astonishing! ANNOUNCEMENTS: Dark Anchor and The Scandinavian Relay are close! COT: yes
AO: sawmill Q: Lemmy PAX: Full Metal Jacket, Gepetto, Lemmy FNGs: None COUNT: 3 WARMUP: Just a little THE THANG: 2 ran miles / 1 did Merkins ANNOUNCEMENTS: Not really COT:Prayed for families and safe travels
AO: sawmill Q: Rudder (WeaselShaker) PAX: Rudder (WeaselShaker), Full Metal Jacket, Gepetto, Shuttlecock FNGs: None COUNT: 4 WARMUP: Bootcampers (2) did classic exercises. Side, straddle hops, little baby arm circles, squats, oil dericks, plank jacks, Bigboys, Gas Pumpers, Finkel Swings THE THANG: Pyramids. Or…inverted Pyramids? Started at 10 reps and decrease by 1 all the …
AO: sawmill Q: Full Metal Jacket PAX: Flapper, Rudder (WeaselShaker), Gepetto, Betty Crocker, Full Metal Jacket FNGs: None COUNT: 5 WARMUP: Stretches first! LBACs/Hillbillies/Mtn Climbers THE THANG: Each Pax grabs two oversized bricks 4-Corners (reps of 5-10-15-20-each corner increases by five reps) 1st Round – Overhead Press – MOT to each corner: Mosey 2nd Round …
AO: sawmill Q: Flapper PAX: Betty Crocker, Flapper, Full Metal Jacket, Lemmy, Rudder (WeaselShaker), Valdez, Waterboy, Goulash FNGs: None COUNT: 8 WARMUP: Mosey around building to cheese grater 24 SSH 10 IW 10 HB 10 TTT 10 WM 12 4 count squats 12 4 count Jane fondas both sides 12 4 count fane jondas both …
AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Light stretches THE THANG: 2.32 miles + 120 Merkins ANNOUNCEMENTS: 2023 Post #300 COT:Thanked God for wonderful year in 2023 as well as for His blessings and prosperity in 2024! Happy New Year to all F3 Pax!
AO: sawmill Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Not really THE THANG: 425 Merkins/350 LBCs/Scripture Memorization: 2 Cor. 9:7/Isaiah 41:10/Col. 3:23-24/ Gal. 2:20 ANNOUNCEMENTS: Have a blessed day!! COT:Jeremiah 17:7-8
AO: sawmill Q: Goodspeed PAX: Full Metal Jacket, Lemmy FNGs: None COUNT: 3 WARMUP: TTT, WM, LBAC, Air Press THE THANG: Mosey to the concession stand 6 rounds of a variety of workouts. Merkins Squats Lunges Schankes Big Boys Flutters and many more. ANNOUNCEMENTS: Blythewood 5k COT: Prayers for families and relationships.
AO: sawmill Q: Rudder (WeaselShaker) PAX: Cheesesteak, Flapper, Full Metal Jacket, Goodspeed FNGs: None COUNT: 5 WARMUP: Typical exercises. THE THANG: With the help of Dry Erase Board of Pain and a Tabatta Timer of Terror, Pax did TWO sets of each plank focused exercise. 45 seconds on/15 seconds off. Or as Flapper stated “The …
AO: sawmill Q: Flapper PAX: Flapper, Full Metal Jacket, Lemmy, Rudder (WeaselShaker), Shuttlecock, Waterboy FNGs: None COUNT: 6 WARMUP: Mosey to baseball parking lot SSH, EW, HB, LBAC, Cherry Pickers, OHP, WM, TTT, Squats, Merkins, Gas Pumpers THE THANG: Mosey to snack shack for 3 rounds of Tabata (1 min exercise, 15 sec rest) with …