AO: Amble Q: CESS PAX: CESS, Betamax, Fallout (1st F), Nails, Dry Heave, Oscar, Froman, Bucket Truck FNGs: None COUNT: 8 WARMUP: jog together to Hand Middle THE THANG: laps around Hand (.5 miles) at every intersection do 3 burpees. 20 minute AMRAP MARY: NOPE ANNOUNCEMENTS: – 3-11-23 is the 10th Anniversary of F3 Charleston …
AO: Thunder Q: DriveBy PAX: DriveBy, Phlegm, Escrow, Fallout (1st F), CESS, Adrian, Costanza, SweetTart, Oscar, Spot, Bucket Truck, Royale FNGs: None COUNT: 12 WARMUP: 54 SSH THE THANG: LBACs, Chaser LBCs, Raise the Roofs, Freedom Twists, Hip Thrusters, Air Chairs, Supermans, Merkins, Planks, Crunches, etc. MARY: ANNOUNCEMENTS: March 11 a Ten Year Anny for …
AO: Amble Q: Froman PAX: Backstop, BigTime, Schweddy, Recyclops, Oscar, Serena, Double Rub, BunkBed, Love Bug, Seeker, Woody FNGs: None COUNT: 12 WARMUP: none THE THANG: Dillo ANNOUNCEMENTS: something on a war ship 3/11 in CHS. AOQ Handoff at DawnStrike Saturday. 5am preAmble (ha!) ruck and an F discussion. One more thing I forgot. COT: …
AO: Amble Q: Easy Street PAX: Easy Street, boris, Love Bug, Oscar, Lego, Nails, BigTime, Mud Dawg ( 2nd F), Biggie Smalls, Snowflake FNGs: None COUNT: 10 WARMUP: Confusing route instructions and go! THE THANG: www.strava.com/routes/3047235322017363732 ANNOUNCEMENTS: Charleston 10 year anniversary on March 3 COT: Prayers over the men of Amble and the AO itself …
AO: -Bunker Q: Jar Jar, Birthday Suit PAX: Jar Jar, Birthday Suit, Pondo, Babar, Oscar, Fallout (1st F), Silver Bullet, CESS, dodgeball12, Knock-Off, Big Worm, Betamax, Bindi, Prodigal, BunkBed, Alter Boy, Columbo, T-Spot, Papageorgio, Skull, Con-Play, , Locust (Jamie Cook) FNGs: 1 Locust (Jamie Cook) COUNT: 22 introduction to F3, disclaimer, assigning mumblechatterers and 6s. …
AO: Amble Q: Betamax PAX: Ball Boy, RayCharles, Double Rub, BigTime, Nails, OBC, Betamax, Oscar, boris, improv, Recyclops, Love Bug FNGs: None COUNT: 12 WARMUP: Chit Chat beforehand THE THANG: Run the route as God intended it MARY: She’s lovely ANNOUNCEMENTS: Tom-Tom Foolery, The Bunker kick off tomorrow COT:Word
AO: Thunder Q: Fallout (1st F) PAX: Huffy, Insanity, Fallout (1st F), Strudel, Spot, Costanza, Garnish, Oscar, Phlegm, Escrow, SweetTart, Adrian, Bucket Truck FNGs: None COUNT: 13 WARMUP: THE THANG: SSH, 20, IC Imperial Walkers, 15, IC Thru-the-tunnel, 10, IC 10 burpees Indian Run down King 20 Flutters 15 v-ups 10 burpees Indian Run down …
AO: Thunder Q: Oscar PAX: Backstop, CESS, Insanity, Oscar, Phlegm, Ronda, Spot, SweetTart, Bucket Truck, Adrian FNGs: None COUNT: 10 WARMUP: Lap Catchers squat Worlds Greatest Stretch Cat – cow Thread the needle Bird dogs Mercans Hip thrusts Spot LBCs THE THANG: W/partners 3 rounds Stair climb 1/2/3 steps each round while partner does an …
AO: Amble Q: Fallout (1st F) PAX: Nails, Oscar, Lego, Mud Dawg ( 2nd F), Biggie Smalls, Fallout (1st F) FNGs: None COUNT: 6 WARMUP: Fallout- 90 burpees BunkBed-MIA Lego-thought about 1 burpee THE THANG: Devil’s Pitchfork, get some! MARY: ANNOUNCEMENTS: Armory, Wednesday 0500 Bunker AO launch this Saturday! Ramble AOQ handover this Friday! COT: …
AO: Dawnstrike Q: Fallout (1st F) PAX: Misfire, Ronda, Jar Jar, Betamax, Babar, Prodigal, Fallout (1st F), BunkBed, Coin Flip, Bayou, Oscar, CESS FNGs: None COUNT: 12 WARMUP: SSH, 25, IC Imperial Walkers, 20, IC LBAC, 15, IC, forward and back 10 burpees, lap around island Abe vigodas, 10, IC Van Godhas, 10, IC Derricks, …