AO: battle Q: Adrian PAX: Adrian, CESS, Ronda, Spot, Big Worm, None FNGs: 1 None COUNT: 5 For those who want an old school, non-iron pac workout … this was your thing WARMUP: Mosey from parking lot to football field SSH x 20 IC Merkins x 10 IC Chaser LBC x 20 IC Squats x …
AO: hammer Q: Ratatouille PAX: BunkBed, Big Worm, Bindi, Collar, Fallout (1st F), Ratatouille, Wally, Duckie, Carpet Bagger, Tommy Boy, Tinactin FNGs: None COUNT: 11 FORMAT 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT)) Coupon and EMOM timer is needed for this workout Set an EMOM timer for 5 minutes and when the …
AO: battle Q: Billy Bob PAX: Big Worm, Spot, Misfire FNGs: None COUNT: 4 WARMUP: SSH hoping @adrian would appear. THE THANG: Complete a minimum of 200 merkins while running from Falcon to Forest to Trenholm to Beltine to Falcon. MARY: AMRAP for 1 minute each. LBC, BBS, Plank, Calf Raise and Slow fast squat. …
AO: hammer Q: Fallout (1st F) PAX: Bindi, Big Worm, Lobstah, Fallout (1st F), Felix, Ruff Rider FNGs: 1 Ruff Rider COUNT: 6 WARMUP: SSH, 30, IC 5 burpees Imperial Walkers, 25, IC 5 burpees LBAC, 15, IC (forward, reverse, overhead) 5 burpees Mosey to get blocks, bring back to parking lot THE THANG: 3 …
AO: hammer Q: Ratatouille PAX: Duckie, Bindi, Darlene, Big Worm, Ratatouille, Felix FNGs: None COUNT: 6 WARMUP: Toe touch and hold stretch, inch worms, SSH, IW, low plank THE THANG: YHC created wheel of various exercises on the phone and had pax spin. 1 minute of exercising for each spin (unless designated run or suicide). …
AO: the_castle Q: Quaker PAX: Lobstah, Turncoat, Kamikaze, Wannabe, Big Worm, Wham, Dog-Faced Gremlin, Burgundy, Special K, High Stick, Quaker, Selfie, Buc-ee, Fergie, Carpetbagger FNGs: None COUNT: 15 WARMUP: SSH, TTH, 10 Merkins, 10 LBCs, Stretching THE THANG: Grab two bricks and run to Liberal Hill. Stop at the bottom (10 Burpees), run to the …
AO: the_castle Q: Selfie PAX: Big Worm, Buc-ee, Fergie, grilz, Kamikaze, Katniss, McLovin, Selfie, Turncoat, Wannabe, Wham FNGs: None COUNT: 11 WARMUP: SSH Imperial Walkers Arm Circles Overhead armclaps TTT THE THANG: Grab a block, go to top of liberal hill. Hill suicides from the top to each driveway down the hill. With blocks – …
AO: the_castle Q: Selfie PAX: Big Worm, Buc-ee, Fergie, grilz, Kamikaze, Katniss, McLovin, Selfie, Turncoat, Wannabe, Wham FNGs: None COUNT: 11 WARMUP: SSH Imperial Walkers Arm Circles Overhead armclaps TTT THE THANG: Grab a block, go to top of liberal hill. Hill suicides from the top to each driveway down the hill. With blocks – …
AO: the-rock Q: Big Worm PAX: Big Worm, Bindi, Leprechaun, Kilt, Hawg, carpet bagger, Streaker FNGs: 1 Streaker COUNT: 7 WARMUP: THE THANG: 25 merkins, 25 LBC, then run down to the bridge, rinse and repeat going down one rep each time MARY: ANNOUNCEMENTS: marathon in December, F3 Columbia anniversary in October COT:
AO: hammer Q: Ratatouille PAX: Prodigal, Bemis, Billy Bob, Pinkman, Silent Bob, Hawg, SweetTart, Fenway, Runt, Ronda, Ruby, Two Gloves, Betamax, Sheets, Swingline, Cauliflower, Big Worm, Mud Dawg ( 2nd F), Snowflake, Bayou, Fallout (1st F), Serena, Rudder, Collar, Coin Flip, Quaker, TapeWorm, BunkBed, Jar Jar, Bindi, Recount, Ratatouille, Hawk, Crews, Bookworm FNGs: None COUNT: …