AO: sandlot Q: Bayou PAX: Ruby, Fenway, Hasbro, Coin Flip, Bayou FNGs: None COUNT: 5 WARMUP: Ed’s Pleasure Circle SSH, IW’s TTT, LBAC THE THANG: 5 Rounds 6 Lunges + Variations 12 Burpees + Variations 24 Squats + Variations 48 Mountain Climbers + Variations Run Hot-Tub Hill Every 5 Minutes – 19 Merkins ANNOUNCEMENTS: – …
AO: valhalla Q: Backstop PAX: Fenway, Two Gloves, Runt FNGs: None COUNT: 4 WARMUP: THE THANG: jogging, and pain stations ANNOUNCEMENTS: spending time with family it’s Christmas time. COT: praying for runts mother. Two gloves daughter new baby in the world. Praying for Ed’s wife sickness. Also, praying for Bacon sickness.
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: walk and talk THE THANG: Runners: 3.25 miles Ruckers: 2.0 miles ANNOUNCEMENTS: next week is annual Christmas run and coffeeteria. Wear your elf outfit COT:
AO: sawmill Q: Ruby PAX: Full Metal Jacket, Gepetto, Shuttlecock, Fenway, Flapper, Lemmy, Cheesesteak, Ruby FNGs: None COUNT: 8 Ghepetto, Lemmy, and Shuttlecock logged some mileage while the rest of us worked through a boot camp. The WARMUP: The usual – SSHs x 20 TTTs x 15 IWs x 15 Abe Vigodas x 15 LBACs …
AO: sandlot Q: Two Gloves PAX: Runt, Coin Flip, Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 6 WARMUP: Dealer Choice Warm up THE THANG: mosey through Rainsboro with dealer choice pain station stops with two exercises per stop. ANNOUNCEMENTS: half brew, families helping families- Ruby needs all gifts on Thurs. Will pick up at …
AO: valhalla Q: Backstop PAX: Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: THE THANG: jog/walk/talk ANNOUNCEMENTS: COT: pray for his neighbor, Sally, and two gloves daughter, having a baby and Ruby.
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Two Gloves FNGs: None COUNT: 5 WARMUP: 6:00 walk and talk THE THANG: Runners:3.4 mile interval Ruckers: 2.5 mile ruck ANNOUNCEMENTS: Sandlot Saturday @ Westwood 0630 COT:
AO: sandlot Q: Backstop PAX: Coin Flip, Two Gloves, Fenway FNGs: None COUNT: 4 WARMUP: church, clap 👏 THE THANG: 3, pain stations 🚉 Total Burpee’s 40 26 Carolina drydocks 26 Merkins Farmers carry Squats around playground Gorilla shuffle 🔀 1min ANNOUNCEMENTS: cold brew, Run 🏃♀️ COT: pray for runts mother, Jay Carter family, friends, …
AO: valhalla Q: Two Gloves PAX: Fenway, Baconator, Backstop, Flow FNGs: 1 Flow COUNT: 5 WARMUP: SSH, IW, Windmills, merkins, squats, little arm C’s forward back and overhead press. THE THANG: Walkabout through Wildewood with pain stations along the way while discussing Chapter 10 of Titus 10 book. ANNOUNCEMENTS: COT: Today is the day for …
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 …