@F3Columbia AO that meets every Tuesday and Thursday at 0530 at Hand Middle School
AO: thunder Q: Adrian PAX: Adrian, Bucket Truck, Insanity, Frogger, Ronda, Spot, Dog-Faced Gremlin, Phlegm, Oscar, Froman FNGs: None COUNT: 10 DISCLAIMER THE THANG: Told Spot it could be “a little Cessish” this am … Mosey to Bball Court SSH x 20 IC Merkins x 10 IC Spot LBC x 15 IC Slow-fast Squat x …
AO: thunder Q: Insanity PAX: Adrian, Bucket Truck, Dog-Faced Gremlin, Insanity, Kerrigan, Oscar, Phlegm, Spot, Norm feom El Paso FNGs: None COUNT: 9 DISCLAIMER WARMUP: Lap around Hand with some stops for: SSHx20 IC IWx20 IC Mercans x 10 IC Squats x 10 IC Flutters x 20 IC BBSU x 15 Mosey to park THE …
AO: thunder Q: Insanity PAX: Adrian, Bucket Truck, Dog-Faced Gremlin, Insanity, Kerrigan, Oscar, Phlegm, Spot, Norm feom El Paso FNGs: None COUNT: 9 DISCLAIMER WARMUP: Lap around Hand with some stops for: SSHx20 IC IWx20 IC Mercans x 10 IC Squats x 10 IC Flutters x 20 IC BBSU x 15 Mosey to park THE …
AO: thunder Q: Insanity PAX: Adrian, Bucket Truck, Dog-Faced Gremlin, Insanity, Kerrigan, Oscar, Phlegm, Spot, Norm feom El Paso FNGs: None COUNT: 9 DISCLAIMER WARMUP: Lap around Hand with some stops for: SSHx20 IC IWx20 IC Mercans x 10 IC Squats x 10 IC Flutters x 20 IC BBSU x 15 Mosey to park THE …
AO: thunder Q: Insanity PAX: Adrian, Bucket Truck, Dog-Faced Gremlin, Insanity, Kerrigan, Oscar, Phlegm, Spot, Norm feom El Paso FNGs: None COUNT: 9 DISCLAIMER WARMUP: Lap around Hand with some stops for: SSHx20 IC IWx20 IC Mercans x 10 IC Squats x 10 IC Flutters x 20 IC BBSU x 15 Mosey to park THE …
AO: thunder Q: Phlegm PAX: Ronda, Insanity, Bucket Truck, Oscar, CESS, Dog-Faced Gremlin, Adrian, Betamax, Rufus, Spot, Frogger FNGs: None COUNT: 12 DISCLAIMER WARMUP: Burpees x 3, SSH, TTT, Imperial Walkers, Mercans. THE THANG: Mosey through the streets around Emily Douglas Park doing Cossack Squats, Bobby Hurleys, Monkey Humpers, LBAC’s, Seal claps and raise the …
AO: thunder Q: Phlegm PAX: SmokeScreen, Insanity, Bucket Truck, Oscar, Snowflake, Jabberwocky, Frogger, Brady (Raleigh), Rufus FNGs: None COUNT: 10 DISCLAIMER WARMUP: World’s greatest stretch, SSH IC, Through the Tunnel, Imperial Walkers, Windmills. Run a lap. THE THANG: Circle up in grass, High knees x 10, diamond merkins x 5 (rinse and repeat x 3), …
AO: thunder Q: Insanity PAX: Betamax, Frogger, Jabberwocky, Bucket Truck, Insanity, Oscar, Phlegm FNGs: None COUNT: 7 DISCLAIMER WARMUP: 3 burpees 1/2 lap & circle up 20 SSH IC 20 IW IC 10 Mercans IC 20 flutters IC 10 BBSU 10 Squats IC 3 burpees 1/2 lap THE THANG: Starting at King & Wilmot. Perform …
AO: thunder Q: SweetTart PAX: Oscar, Bucket Truck, Spot, Frogger, CESS FNGs: None COUNT: 6 DISCLAIMER was disclaimered WARMUP: THE THANG: SSH, 3 burpees, Imperial Walkers, 3 burpees, Through the tunnel, 3 burpees, runner deadlift, 3 burpees, Freddy Mercury, Hip thrusts 1 lap of the track Mosey to bball court 1 Minute on 30 Seconds …
AO: thunder Q: Spot PAX: Bucket Truck, Oscar, CESS, Dog-Faced Gremlin, Frogger, Spot FNGs: None COUNT: 6 DISCLAIMER WARMUP: Four count SSH X 10 3 Burpees Rinse and repeat x 5 Mosey to Blossom and Queen Four count SSH x 10 10 Merkins Rinse and repeat x 5 Mosey to sprinkler pad in Emily Douglas …