Iron Pax week 0
AO: sandlot Q: Runt PAX: Bayou, Baby Seal, Baconator, Coin Flip, Fenway, Looney Toons, Ruby FNGs: None COUNT: 7 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
AO: sandlot Q: Runt PAX: Bayou, Baby Seal, Baconator, Coin Flip, Fenway, Looney Toons, Ruby FNGs: None COUNT: 7 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
AO: valhalla Q: Backstop PAX: Two Gloves, Fenway, Baconator FNGs: None COUNT: 4 SHARED LEADERSHIP (Q3.1) Ruck ANNOUNCEMENTS: iron packs COT:- Ed wife, F3 community & hurricane 🌀 ] The universal Essentials for all SLTs are F3’s Leadership Virtues: Candor: graciously telling the hard Truth and demanding to hear it from others Commitment: unwavering loyalty …
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: 4:00 walk and talk THE THANG: Interval run. 2 minute walk, 2 minute run = 3.15 miles ANNOUNCEMENTS: IPC! COT:
AO: prowl Q: Backstop PAX: Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 Ruck and fellowship🚶 📣 announcements check out Slack Prayer request 🙏 Ed wife,Runt family community@ F3 family’s Quote of the day 📣 Quit waiting for everything to be perfect. you have everything you need right now.
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Baby seal FNGs: None COUNT: 5 WARMUP: 10 minute interval THE THANG: 2×1.5 mile run; 2:00 recovery; 4 minute cool down OR 45 minute ruck MARY: ANNOUNCEMENTS: COT: people in Hawaii, Kathy Knight surgery
AO: valhalla Q: Backstop PAX: Fenway, Two Gloves FNGs: None COUNT: 3 M- The Transformative Relationship Between A Man And A Woman -ruck Marriage is not easy–it is not supposed to be. But because he never quits working at it, the HIM ultimately develop the skills he needs to enjoy life with his wife. To …
M- The Transformative Relationship Between A Man And A WomanRead More »
AO: sandlot Q: Runt PAX: Coin Flip, Fenway, Ruby, Two Gloves, Baby Seal FNGs: None COUNT: 6 WARMUP: side straddle hops, through the tunnel, hillbillies, little baby arm circles Burpee Buy in: 10 burpess. Increase merkin by one after each burpee THANG 1: Tabata 45 sec on 15 sec off Kettle bell swimg/half tuck Merkin …
AO: valhalla Q: Backstop PAX: Two Gloves, Baconator, Fenway FNGs: None COUNT: 4 WARMUP: THE Q-source language discussion slack reminders COT: Praying for our teachers, our community and school starting back . f3nation.com/q/language/
AO: valhalla Q: Backstop PAX: Two Gloves, Baconator, Fenway FNGs: None COUNT: 4 WARMUP: THE Q-source language discussion slack reminders COT: Praying for our teachers, our community and school starting back . f3nation.com/q/language/
AO: sandlot Q: Dealers’ Choice PAX: Bayou, Fenway, Hasbro, Honey Do, Looney Toons, Two Gloves FNGs: None COUNT: 6 WARMUP: Dealer’s choice around the circle THE THANG: Mosey through the neighborhood with pain stations. MARY: ANNOUNCEMENTS: COT: