AO: sandlot Q: Ruby PAX: Fenway, Ruby, Running Rebel, Two Gloves FNGs: None COUNT: 4 DISCLAIMER WARMUP: SSHs, TTT, Squats, HBs, Windmills x 15 each LBACs – forward and backward, Raise the roof, Micheal Phelps x 10 each THE THANG: Alternating rounds of: 1) Clean and press x 20 with weight Curls for girls x …
AO: valhalla Q: Backstop PAX: Fenway, Two Gloves, Flo FNGs: None COUNT: 4 DISCLAIMER WARMUP: THE THANG: walk and talk :alert: ANNOUNCEMENTS :alert: : Rafting trip COT: praying for Flo, son. Two Gloves father-in-law family fitness and faith.
AO: sandlot Q: Pizza Pizza PAX: Two Gloves, Fenway, Coin Flip, Ruby, Cottontail, Pizza Pizza FNGs: None COUNT: 6 DISCLAIMER We learned the F3 mission today “The mission of F3 is to plant,grow and serve small workout groups for men for the invigoration of male community leadership” WARMUP: SSH x25 TTT x 10 A little …
AO: sandlot Q: Bayou PAX: Fenway, Broke Down, Coin Flip, Runt, Two Gloves, Running Rebel, Ruby, Bayou, The Beast FNGs: None COUNT: 9 DISCLAIMER – Be Stronger Together WARMUP: Filthy 55 tel:10-9-8-7-6-5-4-3-2-1 Burpees, Merkins, BBSU’s, SSH’s THE THANG: Thang: Bags, Body, and Steps (11 x 5 + 2) – 11 Jump Squats – 11 Sandbag …
AO: the_mission Q: Bayou PAX: Running Rebel, Runt, The Beast, Fenway, Chris Smith (F3 Training Wheels), Broke Down, Ruby, Bookworm, Slingshot, Prefab, Sherwin, Wind, Gold Teeth, Grand Canyon, Slash, FNGs: None COUNT: 17 DISCLAIMER – Be Stronger Together WARMUP: Typical THE THANG: Filthy 55 with a Downtown Tour 1-2-3-4-5-6-7-8-9-10 Burpees BBSU’s Merkins Motivators :alert: ANNOUNCEMENTS …
AO: prowl Q: Baconator PAX: Ash (COMZ), Baconator, BabyRuth(AOQ TheWall), LA Gear, Fenway, Coin Flip, Ruby, Swingline, TapeWorm, TomTom (3rd F), Two Gloves FNGs: None COUNT: 11 DISCLAIMER WARMUP: mumblechatter THE THANG: run/ruck 45 minutes various distance :alert: ANNOUNCEMENTS :alert: : COT:
AO: valhalla Q: Fenway PAX: Fenway, Two Gloves, Flow FNGs: None COUNT: 3 DISCLAIMER- Not a professional. Modify when needed. WARMUP: Side Straddle Hop, Cobra, Baby arm circles forward and reverse, Hill Billies, seal claps,Raise the Roof, Wind Mill, Imperial walkers, Michael Phelps, THE THANG:light jog around facility with stair climbing. exercise includes core and …
AO: sandlot Q: Runt PAX: Fenway, Ruby, Two Gloves, Running Rebel FNGs: None COUNT: 5 DISCLAIMER WARMUP: – SSH, TTT, HBs, LBACs THE THANG: – 7 exercises. 40 sec on/20 sec off. Rinse/repeat 5 times. 30 sec break after each set. RD 1 – sandbag thrusters, flying squirrels w/sandbag, scissors, gorilla shuffle, box cutters, Lt. …
AO: sandlot Q: Fenway PAX: Coin Flip, Fenway, Ruby, Running Rebel FNGs: None COUNT: 4 DISCLAIMER WARMUP: Side Straddle Hop, Through the tunnel, Hill Billie’s, Seal Claps, Raise the Roof, Wind Mill, High knees, Imperial Walkers, Plank Walkout w/ Cobra, Michael Phelps. THE THANG: :alert: ANNOUNCEMENTS :alert: : High intensity work out: including Core and …
AO: valhalla Q: Backstop PAX: Two Gloves, Baconator, Fenway FNGs: None COUNT: 4 WARMUP: THE THANG: bible reading and dealers choice :alert: ANNOUNCEMENTS :alert: : rafting trip coming up. Party with Mr. wonderful coming up. Praying for our nation. COT: Ed Devo counting your days keeping your mind, sharp, loving your family, your neighbor.