AO: prowl Q: Baconator PAX: Baby Seal, Baconator, Fenway, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: mumblechatter and John Wayne for 6:00. THE THANG: Runner: 3.5 miles Ruckers: 2.25 miles ANNOUNCEMENTS: Sandlot meet at North springs park tomorrow COT: 🙏🏻 Baby 🦭 wife, Runt and family, ruby’s son
AO: sandlot Q: Runt PAX: Coin Flip, Baconator, Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 7 WARMUP: SSH, TTT, Runners Lunge, HBs, LBACs THE THANG: IPC Week 4 ANNOUNCEMENTS: F3 Cola 10 year Anniversary Sandlot 10 year Anniversary – November. Coffeteria following 9/30 workout. Planning for 10 year anniversary COT:
AO: valhalla Q: Backstop PAX: Two Gloves, Fenway, Baconator FNGs: None COUNT: 4 WARMUP: back-stop special bootcamp Burpee Merkins 🐻 crawl abs stations chest press Bernie sanders and fun time… ANNOUNCEMENTS: making sure you are looking at slack for updates🤓👀🤙 COT: Kathy, community and runt family
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: valhalla Q: Backstop PAX: Baconator, Hasbro, Fenway, Two Gloves, Minecraft FNGs: None COUNT: 6 WARMUP: back-stop special ruck walk discussion COT: Runt mother, hasbro job , Ed day-care Family member, f3 family and community. f3nation.com/q/positive-habit-transfer/
AO: valhalla Q: Swingline PAX: Two Gloves, Fenway, Baconator FNGs: None COUNT: 4 WARMUP: Walking mumble chatter about the Gamecocks THE THANG: Two route options: 5K connect.garmin.com/modern/course/193653762 1.75 Mile connect.garmin.com/modern/course/175722992 ANNOUNCEMENTS: See Announcements channel Sandlot Anniversary in November COT: Prayers for healing for Gerrie from post-COVID health impacts Prayers for Fenway’s Uncle who recently passed …
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Hasbro, Ruby, Mindcraft FNGs: None COUNT: 7 WARMUP: 4 minute mumblechatter THE THANG: Ruckers: 2 miles Runners: 4 miles ANNOUNCEMENTS: Sandlot Saturday 💪🏻; IPC wk2 next Tuesday at Harry parone 0500 COT: prayers for Runt’s family