Lone Man Workout
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: some stretches THE THANG: 500 Merkins/150 Squats MARY: Nope ANNOUNCEMENTS: 449 straight posts since 9 Oct 21 COT:Romans 8:28
down_range
F3 Stampede: Paint me like one of your French girls, Lego
AO: Down_Range Q: Knock-Off PAX: Knock-Off, Handlebar, Lego, Mud Dawg ( 2nd F), Biggie Smalls FNGs: None COUNT: 5 We went running with the herd. Stampede Monday for the win!
Deka Training
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: 35 Minute Elliptical 50 Cal Assault Bike Functional Warmup (20:10 x 3) Elbow Plank w/ Arm Abductions Reverse Lunge Rotations Mosey Run Slow Banded Shuffle Small Ankle Hops THE THANG: Block 1 – 40:20 x 5 Elbow Plank Breakdancers Rower Ladder Runs – 2 …
Indy Hotel work
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 10 rounds 10 SSH 5 Mercans MARY: 10 LBC’s 10 iron crosses 10 Flutter Kicks 10 box cutters 20 lunge walks 10 curls 10 military press 30 lb dumbells, 25, 20, 15, 10, 5 10 rounds 20 SSH 10 …
Trail Run @ Sesqui
AO: Down_Range Q: Gepetto, Shuttlecock, Lemmy PAX: Gepetto, Shuttlecock, Lemmy FNGs: None COUNT: 3 WARMUP: dark and rainy drive to Sesqui THE THANG: running the trials of Sesqui MARY: none ANNOUNCEMENTS: Sawmill 50k sign ups are open! COT: prayers to our F3 brothers Check out my activity on Strava: strava.app.link/p3tpD1qwPyb
Solo Ruck
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/XuHjYP8jMyb
Solo Ruck
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/c3YZclPyKyb
Lone Man Workout
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Stretches THE THANG: 600 Merkins/120 Squats MARY: Nope ANNOUNCEMENTS: Nope COT:James 1:12
Solo hill repeats
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/mIauLaeuCyb
Lone Man Workout (Post Palmetto 200 Relay
AO: Down_Range Q: Full Metal Jacket PAX: Full Metal Jacket FNGs: None COUNT: 1 WARMUP: Low impact workout (inflamed lower left back region) THE THANG: Child’s Pose and Cobra stretches; one-legged leg lifts on incline bench; low weight lay pull downs (3 sets); DB curls 3 sets; Flutters x 3 sets MARY: Nope ANNOUNCEMENTS: No …