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: prowl Q: Backstop PAX: Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: THE THANG: walk/jog ANNOUNCEMENTS: COT: Let the message about Christ, in all its richness, fill your lives. Teach and counsel each other with all the wisdom he gives. Sing psalms and hymns and spiritual songs to God with thankful hearts.
AO: sandlot Q: Ruby PAX: Coin Flip, Fenway, Backstop, Ruby, Two Gloves, Sandstorm FNGs: 1 Sandstorm COUNT: 6 WARMUP: IWs, TTHs, SSHs, HBs, x 20 each LBACs – forward and backwards x 10 each RTRs, Seal claps, Michael Phelps x 10 each THE THANG: 7 stops with 3 exercises 1 – 11 burpees, 23 goblet …
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: sandlot Q: Runt PAX: Bayou, Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: SSH followed by run. Rinse and repeat. TTT, LBACs followed by run. THANG 1: 7 merkins at 4 tennis court pain stations Station one. 7 iron mikes. 7 step lunge walk followed by 7 curtesy lunges til reach next …
AO: sandlot FNGs: None COUNT: 16 WARMUP: SSH, TTT, HBs, Burpees THANG 1: Baseball Field Bear crawl to 1st base. 15 merkins. Rinse and repeat until you reach home plate. Mosey around perimeter of field. 15 dips in the dugout. Squats around perimeter of playground. THANG 2: 5 blockees 15 abrievated Colt 45s 25 goblet …
AO: sandlot Q: Fenway PAX: Bayou, Coin Flip, Two Gloves FNGs: None COUNT: 4 WARMUP: Burpees, through the tunnel, windmill, Hillbillies, arm raise, seal claps, THE THANG: All strength exercises using 8# dumbbells. 20 exercises divided into four groups with overhead carry at end of each group. Standard 20 reps for each group ANNOUNCEMENTS: Sandlot …
AO: valhalla Q: Two Gloves PAX: Baconator, Fenway, Coin Flip, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, Imperial walkers, squats THE THANG: Ruck through lower WildeWood, pain station stops along the way with chest/shoulder and core exercises. ANNOUNCEMENTS: Sandlot 10 year anniversary on Nov. 11 COT: As set forth in Titus, Christian character is …
AO: sandlot Q: Runt PAX: Bayou, Coin Flip, Fenway, Two Gloves FNGs: None COUNT: 5 WARMUP: Side straddle hop, through the tunnel, hillbillies, little baby arm circles THANG 1: Burpee buy-in to Roxanne song THANG 2: burpee, increasing merkins, bear crawl to crawl bear rinse and repeat 10 times 1 burpee w/traditional merkin 1 burpee …