AO: Woodshed Q: Chewy PAX: Pipeline, Ash, Silver Bullet, Banjo, Teddy, Chewy FNGs: None COUNT: 6 Cardnial’s V-Q Warm-o-Roma 15- Side Straddles Hops 10- Tempo Merkins 10- Flutter Kicks Double Count 10- Little Baby Arm Circles Forward 10- “ “ Backward 10- Hallujahs 10- Knoxville Cherry Pickers 20 Sec. Samson Hold PHELPS it out 10- …
Remembering F3Knoxville’s Cardinal by completing his VQRead More »
AO: Stumble Q: Silent Bob PAX: TapeWorm, TomTom, Ash, Prodigal, Pipeline, Pondo, Chewy, Corndog, Teddy, Silver Bullet, Snowflake, Ziffel, Kemba FNGs: None COUNT: 13 WARMUP: 13 Stumblers showed up on Friday the 13th despite Silent Bob’s haunting and cryptic preblast. All pax made it back safely for COT despite the streets of OW and the …
AO: Woodshed Q: F3 Columbia PAX: Silver Bullet, Silent Bob, Teddy, Side Salad, Ash, Minion FNGs: None COUNT: 6 THE THANG: 50 burpees Lap 100 Merkins Lap 150 lunges around car rider loop Finish Lap + another lap 200 squats Lap Burpees until time ANNOUNCEMENTS: AOQ Handoff next Thursday (1/19) COT: Prayers for Cardinal and …
AO: Woodshed Q: Silver Bullet PAX: Silver Bullet, Pondo, Teddy, Silent Bob FNGs: None COUNT: 4 THE THANG: 23 reps of various exercises including 2 & 3 burpees ANNOUNCEMENTS: AOQ Handoff on Thursday 1/19! COT: Prayers for family and friends who have lost loved ones recently
AO: Woodshed Q: Pondo PAX: Teddy, Silver Bullet, Side Salad, Silent Bob, Pondo FNGs: None COUNT: 5 WARMUP: SSH, IW, arm circles, calf raises, squats, merkins, Freedom Twists, Freddy Mercuries, BBSU’s, LBC’s. THE THANG: Mosey to lower playground for pull up fun. Alternate pull ups to failure (25 total) with 10 Merkins, 10 squats & …
AO: Woodshed Q: Prodigal PAX: Prodigal, Silver Bullet, Teddy, Chewy FNGs: None COUNT: 4 WARMUP: SSH, LB Arm Circles (Forward/Back), Overhead Claps, Raise the Roof, Michael Phelps, Squats THE THANG: Mosey to cage for some coupons and Gorilla Complex: 8 curls for girls, 8 high pulls, 8 OH press, 8 tricep extensions, drop coupon for …
AO: Stumble Q: Ash PAX: Ash, BabyRuth, TapeWorm, Jar Jar, Pipeline, TomTom, Teddy, Silver Bullet, LA Gear, Kemba, Pondo, Prodigal, Quartermaster, Odyssey FNGs: None COUNT: 14 WARMUP: Stretch to stall and give most of the pax time to get there. 8-9 rolled in between 529-531 THE THANG: www.strava.com/activities/8281780387 YHC came up with a route that …
2 days before Christmas my Stumble gave to me … 5 DEAD ENDSRead More »
AO: Woodshed Q: Silent Bob PAX: Ash, Teddy, Side Salad, Silver Bullet, Pipeline, Pondo, Silent Bob FNGs: None COUNT: 7 WARMUP: -Side Straddle Hops -Mosey to front of school -Imperial Walkers -Windmill -Arm Circle Circuit (including Seal Claps and Turkish Night Club) THE THANG: -Mosey around bus loop -V-Ups x20 -Balls to the Wall Push-Ups …
AO: Stumble Q: capgun PAX: capgun, TapeWorm, Ash, Teddy, Silver Bullet, Chewy, Corndog, Snowflake, Prodigal, Pipeline, LA Gear FNGs: None COUNT: 11 WARMUP: CapGun gives some directions that are decent but also ones that he himself didn’t really follow? THE THANG: www.strava.com/activities/8254530718 ANNOUNCEMENTS: Cold Brew Half TOMORROW COT: God is good. Prayers for end of …
AO: Woodshed Q: Jar Jar PAX: Silver Bullet, Teddy FNGs: None COUNT: 3 WARMUP: lotsa stuff THE THANG: 4 corner circuit w short legs and squat jumps, Merkins, and BigBoys in puddles Pull-up variations including: Regular pulls wide grips L-Sit pull-up Frenchies Burpees pullups Jump negatives isometrics Grip hang Circus for inchworm and Welsh Dragon …