AO: _Castle Q: Turnpike PAX: Turnpike, T.O.Y, Big Worm, Wannabe, Kamikaze, Escrow FNGs: None COUNT: 6 WARMUP: mosey around Who-Ville, leg stretches, cobra and calf stretches THE THANG: castle cross course with brick exercises and mosey sprints. MARY: ray charles, iron cross, LBC, flutters, Kat is crunch, etc ANNOUNCEMENTS: COT:prayers for turnpike colleague and Wannabe …
AO: Battle Q: Hawg PAX: Hawg, Ronda, Adrian, Blind Date, CESS, Big Worm, Spot, McNugget, Ward Bradley FNGs: None COUNT: 9 WARMUP: SSH 25 IC 5 burpees Imperial Walkers 25 IC 5 burpees THE THANG: 1 min. EMOM-FREDDY MERCURYS HEALS TO HEAVEN BUZZ SAW VARIATIONS (crowd pleaser) AMERICAN HAMMERS 10 Burpees Time to climb them …
AO: _Castle Q: QSignups PAX: Kamikaze, Big Worm, High Stick, Escrow, grilz, Katniss, Wham, Quaker, Special k(Wes Kirkland); Bubbles FNGs: None COUNT: 10 WARMUP: SSH AND Through the tunnel followed by guard shack mosey THE THANG: block exercised followed by merkins and guard shack moseys MARY: block sit-ups ANNOUNCEMENTS: hump day happy hour COT:prayer
AO: -Bunker Q: Jar Jar, Birthday Suit PAX: Jar Jar, Birthday Suit, Pondo, Babar, Oscar, Fallout (1st F), Silver Bullet, CESS, dodgeball12, Knock-Off, Big Worm, Betamax, Bindi, Prodigal, BunkBed, Alter Boy, Columbo, T-Spot, Papageorgio, Skull, Con-Play, , Locust (Jamie Cook) FNGs: 1 Locust (Jamie Cook) COUNT: 22 introduction to F3, disclaimer, assigning mumblechatterers and 6s. …
AO: _Castle Q: Billy Bob PAX: Katniss, Kamikaze, Wham, Wannabe, T.O.Y, Big Worm, Billy Bob FNGs: None COUNT: 7 WARMUP: LBACs, Slowfast Squats, SSH THE THANG: 12 days of Christmas 1st day – 1 lap around the parking lot 2nd day – 2 dozen LBCs 3rd day – 3 four count imperial walkers 4th day …
AO: Hammer Q: Bindi, BooBoo PAX: BooBoo, Bindi, Big worm FNGs: None COUNT: 3 WARMUP: 20 ssh ic 10 Lbac front 10 lbac back 15 imperial walkers 15 Frankenstein 15 through the tunnel THE THANG: Bindi up first, grab blocks mosey to tennis courts. 1st corner 30 overhead press. Rifle carry to 2nd corner, 30 …
AO: Swampfox Q: Billy Bob PAX: Billy Bob, McNugget, McLovin, Big Worm, Kilt, Leprechaun, Kitty FNGs: None COUNT: 7 WARMUP: Imperial Squat Walkers IC x 10. SSH IC x 20 THE THANG: 100 Gas Pumpers 50 Line hops 1 mile run 25 Hello Dollies 25 Burpees 50 Line hops 400-meter run 25 Hand Release Merkins …
AO: Battle Q: Big Worm, Spot PAX: Big Worm, Spot FNGs: None COUNT: 2 WARMUP: SSH x 15 Imperial Walkers x 15 Squats x 15 Mosey to football field THE THANG: Bear crawl 10 yards 5 Merkins Bear crawl 10 yards 10 Merkins Bear crawl 10 yards 15 Merkins Bear crawl 10 yards 20 Merkins …
AO: Dawnstrike Q: Oscar PAX: Big Worm, Snowflake FNGs: None COUNT: 3 WARMUP: Usual things THE THANG: Some moseying out and about, return by Indian run with burpees (?!??) called by @Big_Worm MARY: ANNOUNCEMENTS: COT: Blessings on Thanksgiving plans
AO: Hammer Q: Bindi PAX: Big Worm, Billy Bob, Bindi, BooBoo, Collar, Leprechaun, Kilt, McNugget, Stretch FNGs: None COUNT: 9 WARMUP: 15 SSH ic 15 imperial walkers ic 15 Frankenstein ic 15 thru the tunnel 5 burpee’s 200 meter run THE THANG 20 minute Amrap 20 merkins 20 big boys 10 burpees 200 meter run, …