@F3Columbia AO that meets every Tuesday and Thursday at 0530 at Hand Middle School
AO: thunder Q: Ronda PAX: Kerrigan, Oscar, Strudel, Bucket Truck, Insanity, Spot, Phlegm FNGs: None COUNT: 8 DISCLAIMER WARMUP: SSH, merkins, some shoulder stuff THE THANG: Dora – 100, 200, 300, and 400, exercises were overhead claps, bushwackers, arm raises, and shoulder press with bricks. One partner worked on the exercises and the others ran …
AO: thunder Q: Ronda PAX: Kerrigan, Oscar, Strudel, Bucket Truck, Insanity, Spot, Phlegm FNGs: None COUNT: 8 DISCLAIMER WARMUP: SSH, merkins, some shoulder stuff THE THANG: Dora – 100, 200, 300, and 400, exercises were overhead claps, bushwackers, arm raises, and shoulder press with bricks. One partner worked on the exercises and the others ran …
AO: thunder Q: Ronda PAX: Kerrigan, Oscar, Strudel, Bucket Truck, Insanity, Spot, Phlegm FNGs: None COUNT: 8 DISCLAIMER WARMUP: SSH, merkins, some shoulder stuff THE THANG: Dora – 100, 200, 300, and 400, exercises were overhead claps, bushwackers, arm raises, and shoulder press with bricks. One partner worked on the exercises and the others ran …
AO: thunder Q: Ronda PAX: Kerrigan, Oscar, Strudel, Bucket Truck, Insanity, Spot, Phlegm FNGs: None COUNT: 8 DISCLAIMER WARMUP: SSH, merkins, some shoulder stuff THE THANG: Dora – 100, 200, 300, and 400, exercises were overhead claps, bushwackers, arm raises, and shoulder press with bricks. One partner worked on the exercises and the others ran …
AO: thunder Q: Ronda PAX: Kerrigan, Oscar, Strudel, Bucket Truck, Insanity, Spot, Phlegm FNGs: None COUNT: 8 DISCLAIMER WARMUP: SSH, merkins, some shoulder stuff THE THANG: Dora – 100, 200, 300, and 400, exercises were overhead claps, bushwackers, arm raises, and shoulder press with bricks. One partner worked on the exercises and the others ran …
AO: thunder Q: Ronda PAX: Kerrigan, Oscar, Strudel, Bucket Truck, Insanity, Spot, Phlegm FNGs: None COUNT: 8 DISCLAIMER WARMUP: SSH, merkins, some shoulder stuff THE THANG: Dora – 100, 200, 300, and 400, exercises were overhead claps, bushwackers, arm raises, and shoulder press with bricks. One partner worked on the exercises and the others ran …
AO: thunder Q: Ronda PAX: Kerrigan, Oscar, Strudel, Bucket Truck, Insanity, Spot, Phlegm FNGs: None COUNT: 8 DISCLAIMER WARMUP: SSH, merkins, some shoulder stuff THE THANG: Dora – 100, 200, 300, and 400, exercises were overhead claps, bushwackers, arm raises, and shoulder press with bricks. One partner worked on the exercises and the others ran …
AO: thunder Q: Froman PAX: Spot, Betamax, Oscar, Phlegm, Adrian, Strudel, Kerrigan, Huffy, Insanity, CESS, SweetTart FNGs: None COUNT: 12 DISCLAIMER WARMUP: worm inspired stretches THE THANG: Amphitheater merkins, step-up/box jump, lunge walk, sprint, side straddle x5 butterfly ladder, wall sits, lbc :alert: ANNOUNCEMENTS :alert: : Friday Ramble Runvergence Sbucks near Publix, Saturday salutations Spur …
AO: thunder Q: Froman PAX: Spot, Betamax, Oscar, Phlegm, Adrian, Strudel, Kerrigan, Huffy, Insanity, CESS, SweetTart FNGs: None COUNT: 12 DISCLAIMER WARMUP: worm inspired stretches THE THANG: Amphitheater merkins, step-up/box jump, lunge walk, sprint, side straddle x5 butterfly ladder, wall sits, lbc :alert: ANNOUNCEMENTS :alert: : Friday Ramble Runvergence Sbucks near Publix, Saturday salutations Spur …
AO: thunder Q: Froman PAX: Spot, Betamax, Oscar, Phlegm, Adrian, Strudel, Kerrigan, Huffy, Insanity, CESS, SweetTart FNGs: None COUNT: 12 DISCLAIMER WARMUP: worm inspired stretches THE THANG: Amphitheater merkins, step-up/box jump, lunge walk, sprint, side straddle x5 butterfly ladder, wall sits, lbc :alert: ANNOUNCEMENTS :alert: : Friday Ramble Runvergence Sbucks near Publix, Saturday salutations Spur …