AO: valhalla Q: Baconator PAX: Baconator, Backstop, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: mosey to no hope road THE THANG: station 1 & 3: mosey 200m/10merkins & big boys Station 2 & 4: mosey 200m 30 second mtn climbers & iron cross Totaled:2.5 miles ANNOUNCEMENTS: 10 yr f3 Columbia anniversary Fenway is making …
AO: valhalla Q: Baconator PAX: Baconator, Backstop, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: walk/run for 15 minutes THE THANG: 2 mile ruck Fenway lead the devo on Titus 3! Plenty of mumblechatter ANNOUNCEMENTS: COT:
AO: sandlot Q: Ruby PAX: Baby Seal, Backstop, Bayou, BunkBed, Coin Flip, Hasbro, Ruby FNGs: None COUNT: 7 WARMUP: IWs x 10 Abe vigodas x 5 SSHs x 23 HBs x10 TTHs x 5 LBACs x 23 OHPs, Seal claps x 23 combined Michel Phelps x 10 THE THANG: 3 rounds of the following: Pull …
AO: valhalla Q: Two Gloves PAX: Baconator, Fenway, Backstop FNGs: None COUNT: 4 Ruck and talk The Titus, Ten book 📕 ANNOUNCEMENTS: Praying for country friend’s family, and community .
AO: sandlot Q: Fenway PAX: Backstop, Bayou, Hasbro, Ruby, Two Gloves, Mindframe FNGs: None COUNT: 7 WARMUP: Plank twist, windmill, imperial walkers, wide leg stretch, raise the roof, hillbillies, through the tunnel THE THANG: five strength exercises at four rounds total of twenty with overhead carry at end of each round utilizing two eight pound …
AO: prowl Q: Baconator PAX: Baby Seal, Backstop, Baconator, Fenway, Ruby, Two Gloves, Hasbro FNGs: None COUNT: 7 WARMUP: John Wayne and mumblechatter THE THANG: Runners: 4.25 miles Ruckers: 2.25 miles ANNOUNCEMENTS: Sandlot at Westwood Saturday 9/23 COT: Fenway bday, Runt and family, baby seal’s wife🙏🏻 (car accident)
AO: valhalla Q: Fenway PAX: Two Gloves, Baconator, Backstop FNGs: None COUNT: 4 WARMUP: various stretching exercise. THE THANG: Two mile Ruck with Bible verse from the Book of Titus ANNOUNCEMENTS: prayers for Runt’s Mom COT:No matter what may be trying to confront you today , you have what it takes to dominate that situation …
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: 4 minute John Wayne THE THANG: 41 minute run/walk 2 minute intervals 3.15 miles ANNOUNCEMENTS: IPC Tuesday! SVHS track COT: New study coming Wednesday
AO: sandlot Q: Bayou PAX: Hasbro, Two Gloves, Ruby, The Beast, Fenway, Baconator, Bayou, Backstop FNGs: None COUNT: 8 WARMUP: SSH, IW, TTT, LBAC THE THANG: IPC Wk 3 ANNOUNCEMENTS: Whitewater Rafting Trip – noc.com/trips/ocoee-river-rafting-full-day-combo/ 10/14 – F3 Columbia 11th Anniversary September – Iron Pax Challenge; Tuesday Mornings, 5am, SVHS September 30 – Golf Tourney …
AO: sandlot Q: Runt PAX: BunkBed, Backstop, Bayou, Fenway, Hasbro, Ruby, Two Gloves, Minecraft FNGs: None COUNT: 9 WARMUP: Side straddle hops, through the tunnel, runner’s lunge, LBACs THE THANG: 400 m Run 5 BDE Burpees 400 m Rum 5 BDE merkins Rinse and Repeat ANNOUNCEMENTS: COT: Brave When was the last time you were …