AO: valhalla Q: Swingline PAX: Two Gloves, Backstop, Baconator FNGs: None COUNT: 4 WARMUP: Plenty of mumble chatter as we mosey on down to No Hope Hill THE THANG: Two Options: Standard No Hope Hill – Burpees LBCs Merkins Plank Jacks Start at 21 and count down by 3 Run – 3 miles of No …
AO: valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: John Wayne 4:00 THE THANG: 1.8 mile ruck/run with various merkins and squats MARY: ANNOUNCEMENTS: prowl on Friday at Sandhills. COT:
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: mumblechatter w/ imperial walkers, hillbillies, TTT THE THANG: 6:00 minute John Wayne and mosey 35 minute Interval with 8 pain stations. Merkins/HR merkins and big boys Total 2.25 miles MARY: ANNOUNCEMENTS: Pool workout coming up. COT: prayers for coin flips …
AO: prowl Q: Baconator PAX: Backstop, Baconator, Ruby, Runt FNGs: None COUNT: 4 WARMUP: 8:00 minute warm up (0.6 mile) THE THANG: 3.6 mile run/2.25 mile ruck MARY: ANNOUNCEMENTS: crazy Train next week COT: check out “14 peaks: nothing is impossible” on Netflix; 🙏🏻 for runt’s mom
AO: valhalla Q: Backstop PAX: Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP: Ruck and talk Q source subject meeting and Leadership ANNOUNCEMENTS: crazy train 🚂 also talk about Q at the mission on Saturdays Awesom Opportunity. prayers for community ,F3 Columbia ,Dana Smith f3nation.com/q/meeting/
AO: prowl Q: Baconator PAX: Baconator, Backstop, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 7 WARMUP: 4 minute John Wayne THE THANG: 3.25 interval run/2 mile ruck MARY: ANNOUNCEMENTS: COT:
AO: Valhalla Q: Fenway PAX: Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP: side straddle hop, through the tunnel, windmill, hillbillies, sommo squat , arm circle front and reverse, raise the roof, plank stretch, jog around entire facility. THE THANG: 20 core exercises five each round with with added speed run after each round. MARY: …
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Swingline, Two Gloves FNGs: None COUNT: 4 WARMUP: mosey to no hope hill THE THANG: 2.25 miles run+ruck w/ 10 pain stations (lunges, merkins, big boysx12) MARY: ANNOUNCEMENTS: COT:
AO: Prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 7 WARMUP: 2 minute John Wayne THE THANG: 1 mile intervals, 2x 1/2 mile run, 2minute interval cool down MARY: ANNOUNCEMENTS: crazy train end of the month COT:coffeeteria
AO: Valhalla Q: Backstop, Baconator, Fenway PAX: Baconator, Fenway, Backstop FNGs: None COUNT: 3 WARMUP: THE THANG: Q Source prayer ANNOUNCEMENTS: crazy train COT: f3nation.com/q/prayer/