AO: sandlot Q: Ruby PAX: Coin Flip FNGs: None COUNT: 2 WARMUP: the usual THE THANG: Round 1 11s with squats and dips. Bear crawl and crawl bear included Round 2 11s merkins and calves raises with fiddler crabs Round 3 11s drawing a blank and iron crosses with crab walk Round 4 11s burpees …
AO: sandlot Q: Runt PAX: Bayou, Fenway, Ruby, Two Gloves, Baby Seal FNGs: None COUNT: 6 WARMUP: side straddle hop, through the tunnel, hillbillies, lbacs THANG 1: 1st and 10 (100 yards) 10 jump tuck burpees and 1 side straddle hop. Rinse and repeat until 1 jump tuck burpee and 10 side straddle hops THANG …
AO: sandlot Q: Bayou PAX: Runt, Ruby, Coin Flip, Bayou, The Beast, Running Rebel FNGs: None COUNT: 6 WARMUP: SSH x 16 + 1/4 Suicide + 3 Burpees IW’s x 16 + 1/2 Suicide + 3 Burpees TTT x 16 + 3/4 Suicide + 3 Burpees LBAC x 16 + Full Suicide + 3 Burpees …
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: Two Gloves PAX: Baby Seal, Coin Flip, Runt, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: SSH x 59; merkins x 15, imperial walkers x 15, through tunnels 15, CCDD’s x 15, R Twists x 15, big boys x 25, lap middle parking lot and back to upper deck, rowers x 15, …
AO: sandlot Q: Ruby PAX: Fenway, Ruby, Baby Seal, Coin Flip, Runt, Two Gloves, Bubbles FNGs: None COUNT: 7 WARMUP: The usual – SSHs, IWs, TTHs, HBs x 15 each. Michael Phelps, LBACs, RTRs, Arm Flutters x 10 each THE THANG: DORA Partner 1 does the exercise, partner 2 mosey’s, bernie sanders, and karaoke around …
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 …