AO: sandlot Q: Fenway PAX: Baby Seal, Bayou, Runt, Ruby FNGs: None COUNT: 5 WARMUP: Sidesaddle Hop, Through the tunnel, Windmill, Hill Billy, Raise the roof, Baby arm circles forward and reverse, Raise the Roof THE THANG: Four rounds Of five core exercises. Run up/ down hill after each round ANNOUNCEMENTS: F3 Anniversary October 14. …
AO: sandlot Q: Runt PAX: Coin Flip, Baconator, Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 7 WARMUP: SSH, TTT, Runners Lunge, HBs, LBACs THE THANG: IPC Week 4 ANNOUNCEMENTS: F3 Cola 10 year Anniversary Sandlot 10 year Anniversary – November. Coffeteria following 9/30 workout. Planning for 10 year anniversary COT:
AO: sandlot Q: Runt PAX: Bayou, Broke Down, Ruby FNGs: None COUNT: 4 WARMUP: 1 and 10 Football field Sprint to 10 yd line 10 SSH followed by 1 flying squirrels Sprint 90 yds to end zone sprint back to 20 yd line 9 SSH followed by 2 flying squirrels Sprint 80 yds to end …
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: Ruby PAX: Broke Down, Two Gloves, Ruby, Runt, Bayou, Fenway, Runnin Rebel FNGs: None COUNT: 7 WARMUP: SSHs, IWs, TTHs, HBs, Abe Vigodas x 15 each LBACs – forward and backward, Raise the roof, Michael Phelps x 10 each THE THANG: Mosey, burpee broad jump x 10, karaoke, Bernie Sanders and mosey …
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: sandlot Q: Runt PAX: BunkBed, Backstop, Bayou, Fenway, Hasbro, Ruby, Two Gloves, Minecraft FNGs: None COUNT: 9 WARMUP: Side straddle hops, through the tunnel, runner’s lunge, LBACs THE THANG: 400 m Run 5 BDE Burpees 400 m Rum 5 BDE merkins Rinse and Repeat ANNOUNCEMENTS: COT: Brave When was the last time you were …
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Hasbro, Ruby, Mindcraft FNGs: None COUNT: 7 WARMUP: 4 minute mumblechatter THE THANG: Ruckers: 2 miles Runners: 4 miles ANNOUNCEMENTS: Sandlot Saturday 💪🏻; IPC wk2 next Tuesday at Harry parone 0500 COT: prayers for Runt’s family