AO: Sawmill Q: Flapper PAX: Gepetto, Flapper, Full Metal Jacket, Goodspeed, Rudder, SKAT FNGs: None COUNT: 6 WARMUP: Mosey to cheese grater 10 SSH 10 LBAC each way 10 TTT 10 windmill 10 EW 10 HB 10 flutters 4 count 10 copper head merkins 10 copper head squats THE THANG: Grab 2 bricks and mosey …
AO: Raw Q: Betty Crocker PAX: Goodspeed, Gepetto, Valdez, Snowden, Betty Crocker FNGs: None COUNT: 5 WARMUP: gepetto 3.7 something miles, betty, snowden, valdez, run to AO THE THANG: Run!! ANNOUNCEMENTS: People can change COT:
AO: Sawmill Q: Full Metal Jacket, Flapper PAX: Full Metal Jacket, Goodspeed, Cheesesteak, Shuttlecock, Valdez, Flapper, Gepetto FNGs: None COUNT: 7 WARMUP: Not really THE THANG: 4 Sawmill Pax participating in “The Longest Day” challenge in Greenville, SC. Other pax executed beat down: -At playground: 10 Burpees, 10 Pull-ups, 20 Dips, 20 Gas Pumpers, run …
AO: Sawmill Q: Ramjack, Flapper, Full Metal Jacket PAX: Gepetto, Flapper, Full Metal Jacket, Goodspeed, Shuttlecock, Valdez FNGs: None COUNT: 6 WARMUP: none THE THANG: Mosey to ball field playground 2 rounds of 10 burpees, 10 pull-ups, 30 dips, 30 gas pumpers and run a lap 2 rounds of 20 step ups, 20 decline merkins, …
AO: Bladerunner Q: Rudder PAX: Snowden, Cheesesteak, The Beast, Full Metal Jacket, Lemmy, Gepetto, Valdez, Goodspeed, Rudder FNGs: None COUNT: 9 WARMUP: YHC did 1/4 mile waiting for visiting pax (no-show) THE THANG: Tapering for Longest Day event. Others got track work. MARY: seriously?!? ANNOUNCEMENTS: Still slots available for Longest Day Run. Very cool format. …
AO: Sawmill Q: Flapper PAX: Gepetto, Goodspeed, Rudder, Full Metal Jacket, Flapper FNGs: None COUNT: 5 WARMUP: Mosey baseball lot 10 SSH 10 TTT 10 windmill 10 EW 10 HB 10 merkin 4 count 10 flutter 4 count THE THANG: Mosey to church lot start at middle 5 body builders, 5 big boys/arm haulers Kareoke …
AO: Sawmill Q: Full Metal Jacket PAX: Flapper, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder, SKAT, Strudel, Shuttlecock FNGs: None COUNT: 9 WARMUP: The usual (SSHs, LBACs, IWs, TTTs, etc. THE THANG: Mosey to playground -5 Pull-ups/10 Dec Merkins/15 Squats/20 BBSUs, 25 4-ct Flutters/Run a lap x 3 -Mosey to brick pile – pick up …
AO: Bladerunner Q: Rudder PAX: Snowden, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder, Shuttlecock, The Beast, Valdez FNGs: None COUNT: 9 WARMUP: Let’s cut through all this. We ran. We all finished together. THE THANG: MARY: ANNOUNCEMENTS: Goodspeed doing off the books Murph on Friday. Beast was as subtle as possible about adjusting StartEx. We’ll …
AO: Sawmill Q: Betty Crocker PAX: Betty Crocker, Frodo, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder, Shuttlecock FNGs: None COUNT: 8 WARMUP: SSH, TTT, Merks, Indian run to car wash THE THANG: teams of two. Alternating exercises. 1 pax on curb other on wall. Reps of 10 them flip locations. Til the song changes Race …
AO: Raw Q: Snowden PAX: Betty Crocker, Goodspeed, Gepetto, Lemmy, Snowden FNGs: None COUNT: 5 WARMUP: Run to the AO, run around the AO THE THANG: Run to the hills (goodspeed and betty) or run to the neighborhood (lemmy, gepetto and snowden) MARY: ANNOUNCEMENTS: COT:. Thanks to all the F3 men who make life better, …