AO: sandlot Q: Bayou PAX: Two Gloves, Ruby, Runt, CESS, Fenway, Hasbro, Two Doses, The Beast, Bayou, Running Rebel, Broke Down, Anchor Man FNGs: None COUNT: 13 WARMUP: Static Warm-Up Downward Dog Cobra Stretch Child’s Pose Scorpion Right Scorpion Left Roll Over on Your Back Supine Spinal Twist R Supine Spinal Twist L Happy Baby …
AO: sandlot Q: Ruby PAX: Bayou, Fenway, Hasbro, Backstop, Ruby FNGs: None COUNT: 5 WARMUP: SSHs, TTHs, IWs, Abe Vigodas, HBs x 10 each, LBACs – forward, backwards, seal claps, raise the roof x 10 each THE THANG: 4 stations 1) Pull ups x 5 Squats x 15 Big boys x 25 2) Man makers …
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: sandlot FNGs: None COUNT: 16 WARMUP: SSH, TTT, HBs, Burpees THANG 1: Baseball Field Bear crawl to 1st base. 15 merkins. Rinse and repeat until you reach home plate. Mosey around perimeter of field. 15 dips in the dugout. Squats around perimeter of playground. THANG 2: 5 blockees 15 abrievated Colt 45s 25 goblet …
AO: sandlot Q: Ruby PAX: Baby Seal, Backstop, Bayou, BunkBed, Coin Flip, Hasbro, Ruby FNGs: None COUNT: 7 WARMUP: IWs x 10 Abe vigodas x 5 SSHs x 23 HBs x10 TTHs x 5 LBACs x 23 OHPs, Seal claps x 23 combined Michel Phelps x 10 THE THANG: 3 rounds of the following: Pull …
AO: sandlot Q: Fenway PAX: Backstop, Bayou, Hasbro, Ruby, Two Gloves, Mindframe FNGs: None COUNT: 7 WARMUP: Plank twist, windmill, imperial walkers, wide leg stretch, raise the roof, hillbillies, through the tunnel THE THANG: five strength exercises at four rounds total of twenty with overhead carry at end of each round utilizing two eight pound …
AO: prowl Q: Baconator PAX: Baby Seal, Backstop, Baconator, Fenway, Ruby, Two Gloves, Hasbro FNGs: None COUNT: 7 WARMUP: John Wayne and mumblechatter THE THANG: Runners: 4.25 miles Ruckers: 2.25 miles ANNOUNCEMENTS: Sandlot at Westwood Saturday 9/23 COT: Fenway bday, Runt and family, baby seal’s wife🙏🏻 (car accident)
AO: sandlot Q: Bayou PAX: Hasbro, Two Gloves, Ruby, The Beast, Fenway, Baconator, Bayou, Backstop FNGs: None COUNT: 8 WARMUP: SSH, IW, TTT, LBAC THE THANG: IPC Wk 3 ANNOUNCEMENTS: Whitewater Rafting Trip – noc.com/trips/ocoee-river-rafting-full-day-combo/ 10/14 – F3 Columbia 11th Anniversary September – Iron Pax Challenge; Tuesday Mornings, 5am, SVHS September 30 – Golf Tourney …
AO: sandlot Q: Bayou PAX: Ruby, Runt, Hasbro, Two Gloves, Fenway, Bayou, Mindframe FNGs: None COUNT: 1 WARMUP: Warm-Up “Sandlot Style” SSH x 10 IC + 1 Burpee TTT x 10 IC + 2 Burpees IW’s x 10 IC + 3 Burpees Hillbillies x 10 IC + 4 Burpees LBACF x 10 IC + 5 …
AO: valhalla Q: Backstop PAX: Baconator, Hasbro, Fenway, Two Gloves, Minecraft FNGs: None COUNT: 6 WARMUP: back-stop special ruck walk discussion COT: Runt mother, hasbro job , Ed day-care Family member, f3 family and community. f3nation.com/q/positive-habit-transfer/