AO: valhalla Q: Fenway PAX: Backstop, Baconator, Hasbro, Keith Price (Blooper), Two Gloves, Fenway, Ruby, Minecraft FNGs: None COUNT: 8 WARMUP: Side-straddle hop, Through the tunnel, Imperial Walkers, Arm Raise, Arm circles forward & reverse. Michael Phelps. Windmill THE THANG: Two mile Ruck walk with discussions revolving around LEADERSHIP. each PAX IS RESPONSIBLE to comment …
AO: sandlot Q: Bayou PAX: Ruby, Bayou, Hasbro, Broke Down, The Beast, Coin Flip, Anchor Man, Running Rebel. Hasbro’s 2.0, Trent Robinson, Calvin FNGs: None COUNT: 12 WARMUP: SSH x 10 + 1/4 Suicide & 3 Burpees TTT x 10 + 1/2 Suicide & 6 Burpees IW’s 10 + 3/4 Suicides & 9 Burpees Hillbillies …
AO: prowl Q: Baconator PAX: Backstop, Baconator, Ruby, Two Gloves, Baby Seal FNGs: None COUNT: 5 WARMUP: THE THANG: 2 runners: 4.25 miles; Ruckers: 2.25 miles ANNOUNCEMENTS: IPC next Tuesday at SVHS COT:
AO: sandlot Q: Runt PAX: Bayou, Baby Seal, Baconator, Coin Flip, Fenway, Looney Toons, Ruby FNGs: None COUNT: 7 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
AO: sandlot Q: Bayou PAX: Two Doses, Ruby, Bayou, Broke Down, The Beast, Coin Flip, CESS, Erik Younginer (Lopez) FNGs: 1 Erik Younginer (Lopez) COUNT: 8 WARMUP: – Brief John Wayne THE THANG: Sandlot 55 (10-9-8-7-6-5-4-3-2-1) 200m Run, SSH, Merkins, Core, Burpees) Finisher/Mary – Run Stadium Steps + Dealers Choice Core ANNOUNCEMENTS: Announcements Labor Day …
AO: prowl Q: Backstop PAX: Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 Ruck and fellowship🚶 📣 announcements check out Slack Prayer request 🙏 Ed wife,Runt family community@ F3 family’s Quote of the day 📣 Quit waiting for everything to be perfect. you have everything you need right now.
AO: sandlot Q: Runt PAX: Coin Flip, Bayou, Ruby, Two Gloves, Missing one. Apologies. FNGs: None COUNT: 6 WARMUP: Side straddle hop. Through the tunnel. Hillbillies. LBACs Indian Run to the tennis courts THANG 1 7 frogger burpees. Lt. Dan to next corner. 7 Im a star burpees. Lap around the court to the next …
AO: sandlot Q: Runt PAX: Coin Flip, Bayou, Ruby FNGs: None COUNT: 4 WARMUP: 400 m run with SSH, TTT, LBACs THANG 1 25 lunges with block 25 we are not worthies 25 chicago sit ups 25 man makers 400 meter run THANG 2 25 bear plank block pulls 25 kettle bell swings 25 V …
AO: sandlot Q: Fenway PAX: Ruby, Coin Flip, Honey Do, Two Gloves, Baby seal FNGs: None COUNT: 6 WARMUP: plank twist, bicycle crunch, bird dog, wide leg stretch, side straddle hop, through the tunnel, hill billies, windmill, seal clap, imperial walkers, raise the roof THE THANG: strength and core exercises four rounds five exercises per …
AO: sandlot Q: Runt PAX: Coin Flip, Fenway, Ruby, Two Gloves, Baby Seal FNGs: None COUNT: 6 WARMUP: side straddle hops, through the tunnel, hillbillies, little baby arm circles Burpee Buy in: 10 burpess. Increase merkin by one after each burpee THANG 1: Tabata 45 sec on 15 sec off Kettle bell swimg/half tuck Merkin …