AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 10 minutes elliptical (5.5 laps) THE THANG: 5 Rounds 5 pullups 20 merkins 20 squats 20 LBC’s 5 minutes elliptical (sub 7 minute pace level 12) 2 – 50 lb dumbells 1 minute recovery between sets 15, 12, 9, 6, 3 reps 50 lb …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes on the elliptical THE THANG: 30 minutes Full Body work with dumbells 1 minute of work.. 15 seconds of rest 20 lb dumbells Chest Press x 2 Shoulder Press x 2 Static Lunge x 4 Bent Over Rows x 2 each side …
AO: _Bull Q: Prodigal PAX: Prodigal, Backstop, CESS, TapeWorm, Silent Bob FNGs: None COUNT: 5 WARMUP: OYO THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage stairwells. Climb to the …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 12 WARMUP: Jog to another parking lot Good Mornings Moroccan Night Clubs Merkins IC Jog to the stop sign Rinse and Repeat THE THANG: Indian Run to the Covered shed round of exercises IC loop around the parking lot. rinse and repeat Indian Run to the …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 8 WARMUP: 1 mile jog THE THANG: 4 miles in Downtown Chucktown with F3 AO MARY: none ANNOUNCEMENTS: – 11-24-22 is a Thanksgiving workout planned by Fallout. More Details to come. – 12-17-22 Cold Brew Half Marathon. see Bundy – 3-11-23 is the F3 Charleston – …
AO: Thunder Q: Fallout (1st F) PAX: SweetTart, CESS, Costanza, Fallout (1st F), Froman, Oscar, Insanity, Adrian, Spot, Garnish, Betamax, Phlegm, Arson FNGs: None COUNT: 13 WARMUP: Pax ran laps, Q did not Exercises, stretches, form lessons BEAR CRAWL INDIAN RUN (crowd pleaser) THE THANG: 5 teams, 5 stations, 4 minutes round, total reps, divide …
AO: Ramble Q: Tube Socks PAX: Love Child, Friar Tuck, Churchkey, Huffy, SweetTart, 8 Mile, Bailiff, Tube Socks, CESS, Bootleg FNGs: None COUNT: 10 WARMUP: instructions and w/u pace woodrow > blossom > holly THE THANG: 5K pace on Devine. 10K pace on Blossom. Recover on the north south. connect.garmin.com/modern/course/136770332 MARY: ANNOUNCEMENTS: Nov. 12 – …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 6 WARMUP: Poster at F3 Channel Market at Bohicket Marina Seabrook Island THE THANG: out and back 6.6 miles total. MARY: none ANNOUNCEMENTS: – F3 Charleston has a lot going on but most importantly 10 year anniversary on the Yorktown in March. We should support with …
AO: Thunder Q: Billy Bob PAX: Spot, SweetTart, CESS, Billy Bob, Adrian, Bucket Truck, Oscar, Insanity, Fallout (1st F), Escrow, Costanza, Phlegm, Royalle, Arson FNGs: 1 Arson COUNT: 14 Conditions: 56 degrees. Perfect! WARMUP: What’s that? DISCLAIMER AND WARNING ABOUT CARS. THE THANG: Mosey from parking lot to Duncan St. 5 MERKINS. Instructions are given …
AO: Brickpile Q: Two Buck PAX: Cheesy, Two Buck, Dusty, Windmill, CESS, Pinkeye, Bluegrass, Phlegm FNGs: None COUNT: 9 WARMUP: Take off running to Adger and Devereux Watch out for the traffic. all 25 IC SSH LBAC (front and back) Overhead Claps LBC’s THE THANG: Run to the top of Berkeley and Adger. Instructions were …