Saturday Scramble
AO: None Q: McLovin PAX: FNGs: None COUNT: 4 strava.app.link/vqY6vDOfoCb
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AO: None Q: McLovin PAX: FNGs: None COUNT: 4 strava.app.link/vqY6vDOfoCb
AO: None Q: Hawg PAX: FNGs: None COUNT: 3 WARMUP: SSH IC 15 4 count HillBillies IC 15 4 count THE THANG: 4 Hills or Complete called exercises @ each hill Hills 1 & 2 repeats or 100 burpees 3rd hill repeats or 100 burpees & 100 bonnie blairs 4th hill repeats or 100 burpees, …
AO: None Q: Fallout (1st F) PAX: , Tommy Boy, VHS FNGs: None COUNT: 12 WARMUP: SSH, 50, IC Burpees, 5 Imperial Walkers, 25, IC Burpees, 5 Superman’s, 10 holds Burpees, 5 Hillbillies, 15, IC Burpees, 5 Mosey to bricks: 20-15-10-5, IC Goblet squats OH press Bench press Curls Tricep extensions OH squat Mosey to …
AO: None Q: Flapper PAX: , Calgon FNGs: None COUNT: 9 WARMUP: Mosey to the ball field parking lot for the usual warm ups THE THANG: 3 sets of 3 exercises of 8 reps, then run around the ball fields for some manmakers MARY: mixed into the exercises ANNOUNCEMENTS: multiple opportunities for runs, barbecue at …
AO: None Q: Snowflake PAX: , Heisenberg, Sawmill, Hawk, Popeye, Bookworm FNGs: None COUNT: 8 WARMUP: Side straddle hop, etc. THE THANG: Grab variably sized coupons (rocks), line up for jump roping, other exercises while one PAX Carrie’s the coupon around the soldier. Serena and Training Wheels know how to jump rope; the others acquitted …
15 Pax for a muggy, pigskin preseason agility and conditioning beatdown led by YHC Conditions: 80* (82% humidity) muggy Time, Disclaimer, Prayer, Pledge of Allegiance The Thang Mosey to down to field at end zone One lap and return COT SSH Squats Windmills Imperial Walkers LBACs (f/r) OH Clap One lap Mosey to …
Wow, was today hot and humid. Lot of moisture at Shawshank today. YHC broke out into a sweat when the front door opened this morning. Now that I have crested 50, I know why my dad likes the sauna so much. A good sweat cleans out the pores, boy…he always says. Kind of a dork, …
15 Pax converged on Books a Million to help YHC celebrate 10 years of #F3_Yellowcake. That included four Pax from Stride and 1 pax from F3LM! Thanks so much for all those who came to celebrate… and run. Conditions Meh… it was your typical August summer morning in the Midlands of South Carolina. It wasn’t …
YHC led a fun filled Q today, complete with bear crawls, merkins, squats, and some LBCs to keep our dad bods in late season form. Everyone there also did SL, with the exception of our fearless leader who does his running with his men at the National Guard. Who can blame him for that? We …
The Thang: Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance The workout went something like this: Warmup lap around the parking lot, running a figure 8 pattern and stopping in the middle of the 8 for warmup exercises. SSH X 8 IC Merkins X 8 IC LBAC – 8 FWD & 8 …