AO: swampfox Q: Kitty , McNugget, Stent PAX: McNugget, Stent FNGs: None COUNT: 3 WARMUP: By Kitty THE THANG: Split Q in thirds. Ran around and did some Block work. Blocks were harmed but we got better ANNOUNCEMENTS: HNY! Still 1 slot available for Scramble Dam to Dam team COT:Yep
AO: swampfox Q: Kitty PAX: SweetTart, Collar, Billy Bob, Leprechaun, McNugget, Sheets, Stent FNGs: None COUNT: 8 WARMUP: Who has the Q? No one has a clue. THE THANG: Various exercises and laps around Trenholm Plaza ANNOUNCEMENTS: Runvergence at Scramble tomorrow COT: Yes. Amen
AO: scramble Q: Leprechaun PAX: Billy Bob, BooBoo, Sketch, Collar, Gaston, Tarek, McNugget, Kitty, Hawg FNGs: None COUNT: 10 THE THANG: Left on Trenholm, right on Converse, right on Beltline, right on falcon, right on forest ANNOUNCEMENTS: 12-16 Cold Brew Half(ish) Marathon. See @Bundy with any questions. Register here: www.strictlyrunning.com/gpuilreg-8l.asp?uRaceId=4299 12-17 F3Cola Christmas Party at …
AO: swampfox Q: Kitty PAX: Leprechaun, Kilt, McLovin, McNugget, Polo FNGs: None COUNT: 6 WARMUP: Dealers Choice THE THANG: Kitty: Warm Up and Block work Polo: Mosey to front of school. 3 rounds Clap Merkins, Dips, Step Ups x 20 reps each. Few laps with Burpees (defying the ban on burpees) and Diamond Merkins McLovin: …
AO: woodshed Q: capgun PAX: capgun, Teddy, Serena, McNugget, Pipeline, Chewy, Upchuck (Birmingham AL) FNGs: None COUNT: 7 WARMUP: mosey, LBAC, windmill, crisscross THE THANG: ~1.5 miles run 5×20 Merkin 5×20 Crunch 5×20 squat 5×20 Lunge L/R ~10 pull ups per pax ANNOUNCEMENTS: TTF, Cold Brew etc COT: praise and thanks for recovery and the …
AO: swampfox Q: Leprechaun PAX: BunkBed, Stent, Billy Bob, Collar, McNugget, Ratatouille FNGs: None COUNT: 7 WARMUP: Run a lap around Trenholm Plaza Parking lot. THE THANG: 30 minute HIIT workout PAX complete a round of the following: 11 Burpees 11 mountain climbers 11 jump squats 11 Big Boys 11 Carolina Dry Docks Run a …
AO: csaup Q: Huffy PAX: BunkBed, Oscar, heehaw, CESS, McNugget, Selfie, Tube Socks, Rudder (WeaselShaker), Costanza, Full Metal Jacket, Prodigal, Bemis, Easy Street, Rudder’s Pal, Oscar 2.0 FNGs: 2 Rudder’s Pal, Oscar 2.0 COUNT: 17 Arrive at WIS and answer the phone. According to Nell it was the best night so far!
AO: hammer Q: BooBoo PAX: McNugget, Ratatouille, carpetbagger, Bindi, Pinkman FNGs: None COUNT: 6 WARMUP: 20 burpees, mosey around hammer loop with pain stations, bear crawl thru the shortcut THE THANG: various blocks 20 OYO separated by plank positions ANNOUNCEMENTS: runvergence, half-ish upcoming COT: prayer for wisdom and courage
AO: the_bull Q: TapeWorm PAX: Pipeline, Silent Bob, SweetTart, Serena, capgun, Alter Boy, McNugget, BunkBed, Spot, Gills, Jart FNGs: 1 Jart COUNT: 12 THE THANG: if you don’t know the workout options; just follow a fellow F3’er for 45 minutes. Ruckers’ minimum pack of weight 31 lbs ANNOUNCEMENTS: lots; so see announcement page COT: CapGun’s …
AO: hammer Q: Silent Bob PAX: Leprechaun, Ratatouille, McNugget, Billy Bob, Kitty, Misfire, Sheets, Nelly, Kilt, Polo FNGs: None COUNT: 11 WARMUP: – Slaughter Starter (Burpees x20) – Side-Straddle Hops – Imperial Walkers – Grass Pickers – Arm Circles (w/ Turkish Night Clubs) THE THANG: – Lap around the parking lot – Merkins x30 – …