AO: battle Q: Bayou , Runt, Ruby PAX: Running Rebel, Misfire, Big Worm, Fergie, Dog-Faced Gremlin, Ronda, Bayou, CESS, DFG FNGs: None COUNT: 11 WARMUP: SSH, TTT, Hillbillies, Windmills, Squats, LBAC + 25 Burpees THE THANG: 10 Rounds 9-6-3 (Squats, Merkins, Burpees) 9 Lt Dans, 6 diamond, 3 star burpee Run 9 curtsy, 6 bear …
AO: sandlot Q: Runt PAX: Bayou, Coin Flip, Two Gloves FNGs: None COUNT: 4 WARMUP: Side straddle hop IC, through the tunnel, hill Billie’s, little baby arm circles THE THANG: Soccer Field with pain stations 10 burpees quarter mile run 10 burpees, 20 Freddie mercuries IC, quarter mile run 10 burpees, 20 mercuries IC, 30 …
AO: sandlot Q: Bayou PAX: Running Rebel, Runt, Coin Flip, The Beast, Bayou, Two Gloves, Keith Price (Blooper), Showtime FNGs: None COUNT: 8 WARMUP: Inch Worm 30 Sec Cobra Stretch to Pike to Down Dog 15 Second Scorpion Right 15 Second Scorpion Left 15 Second Book Openers Right 15 Second Book Openers Left 15 Second …
AO: sandlot Q: Tinactin (F3 Naperville, IL) PAX: BunkBed, Bayou, Runt, Fenway, Two Gloves, Coin Flip FNGs: None COUNT: 7 Pre-COT: Recite the 5 Core Principles and Mission Statement of F3 WARMUP: Various exercises including TTT, SSH, etc THE THANG: www.strava.com/activities/10294363370 Involved exercises from 10-15 reps with a slow 1-3 then a fast on the …
AO: sandlot Q: Bayou PAX: Two Gloves, Coin Flip, The Beast, Ruby, Broke Down, Backstop, Bayou FNGs: None COUNT: 7 WARMUP: Pax – Dealer Choice Warm-Up + Burpee/Merkin/BigBoy Trilogy THE THANG: x 4 Rounds 7 DB Push Press 7 DB Good Mornings 7 Dealers Choice Core 7 Alt. Bent Over Rows 7 DB Burpee Deadlifts …
AO: down_range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: Death by Tabata Round 1 – 4 Min (20:10) – Assault Bike Round 2 – 4 Min (20:10) – Rower Round 3 – 4 Min (20:10) – Med Ball Core Round 5 – 4 Min (20:10) – Chest/Triceps Round 6 …
AO: down_range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: Block 1 – 100’s KB Swings – 100 Hand Release Merkins – 100 Single Arm Farmers Carry – 100m Block 2 / 7’s / 3 Rounds 7 cal Assault Bike 7 DB Push Press 7 DB Good Mornings 7 DB …
AO: sandlot Q: Two Gloves PAX: Bayou, Fenway, Backstop, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: SSH, IW’s, Merkins, Squats, big arm C’s, little arm C’s THE THANG: dealer choice under front porch of Rec Center, each pax called out two exercises, figure 8 run through parking lot. Moved to Hot Tub hill for …
AO: sandlot Q: Bayou PAX: Coin Flip, Ruby, Two Gloves, Broke Down, Runt, Bayou FNGs: None COUNT: 6 WARMUP: Wine Burpees for Coin Flip SSH x 10 + 1/4 Suicide + 3 Burpees TTT x 10 + 1/2 Suicide + 6 Burpees IW’s x 10 + 3/4 Suicide + 9 Burpees LBAC – 10 + …
AO: down_range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Two Rounds of Tabata (8 Minutes) THE THANG: Block 1 60 Minutes – Barre’ Block 2 MuV Tribe – XTR Block 3 Steam Room / Sauna ANNOUNCEMENTS: NE Guys, if you want to mix it up, I can get you into the classes at …