AO: the_mission Q: CESS , Chris Smith (F3 Training Wheels) PAX: Serena, Hawk, Bookworm, Heisenberg FNGs: None COUNT: 6 WARMUP: let’s get movin, it’s chilly! THE THANG: Dealers Choice, all PAX participating as Q throughout. C.O.P., Burpees at every corner, grab a rock from the stream and carry your new found friend for rest of …
AO: the_mission Q: Ash PAX: Chris Smith (F3 Training Wheels), Bookworm, Hawk FNGs: None COUNT: 4 WARMUP: Stretching & warm-up exercises including… Little baby arm circles (fwd, bkwd), overhead clap, raise roof all in cadence Through the tunnel Sidestraddle hops Dealer’s choice where each PAX offered up another stretch/warmup exercise THE THANG: Mosey to the …
AO: the_mission Q: Serena , CESS PAX: CESS, Serena, Bookworm, Hawk, Heisenberg, Grand Canyon FNGs: 1 Grand Canyon COUNT: 6 WARMUP: Pray, COP w/ Serena, Bookworm, & Hawk THE THANG: Burpees at 4 corners of park, Bearcrawl Hill, Pax lead exercise at Korean Memorial, Pick a rock, share your rock, each pax leads an exercise, …
AO: the_mission Q: Snowflake PAX: Chris Smith (F3 Training Wheels), Snowflake, Hawk, Heisenberg, Popeye, Chuck, Bookworm, FNGs: None COUNT: 7 WARMUP: side straddle hop, etc THE THANG: rocks as coupons, 11s. Got Chuck to throw up at the end. He must have worked hard to bring it all up like that. COT: prayers for the …
AO: the_mission Q: Goodspeed PAX: Serena, Cheesesteak, The Beast, Hawk, Bookworm, Panama Jack FNGs: None COUNT: 7 WARMUP: LBAC, Cherry Pickers, Windmills, TTT, SSH THE THANG: 50 sec tabata with rest time. Round 1 Merkins Big Boys Squats Flutters Round 2 Carolina Dry Docks Rosalitas Lunges Curls Round 3 WAM Boxcutters Wall Sits Chest Press …
AO: the_mission Q: Spot PAX: Spot, Serena, Popeye, Hawk, Chuck, Bookworm, Cacciatore FNGs: None COUNT: 7 WARMUP: 20 SSH ARM Circles forward, backward, air press, chinooks, seal claps, cherrie pickers (10 each) Mosey to the hill. THE THANG: Run the hill 10 Merkins at the top; 10 squats at the bottom Rinse and repeat, subtracting …
AO: the_mission Q: BunkBed PAX: Chris Smith (F3 Training Wheels), Bookworm FNGs: None COUNT: 3 WARMUP: The Motivator IC X5 Slo-Mo Squat X10 IC Lunges X10 each side OYO Side Lunges X10 each side OYO The Arm Circle Song Mosey to the road THE THANG: Bear Crawl up hill American Hammer X10 IC LBC X10 …
AO: the_mission Q: Lumen PAX: Chris Smith (F3 Training Wheels), Hawk, Cruz, Popeye, Bookworm, Rubbermaid FNGs: None COUNT: 7 WARMUP: 20 SSH IC, 20 IW IC, 20 TTTun IC, Bend Over Touch, Seated Toe Touch, Butterfly Stretch, Knee to Chest Stretch THE THANG: Mosey to Korea Memorial for 15 Dips, 15 Merkins, 20 Squats and …
AO: the_mission Q: Ratatouille PAX: Serena, Ratatouille, Cruze, Book Worm, Hawk FNGs: None COUNT: 5 WARMUP: SSH, IW, TTT, Franks – all 20 IC 5 merkins OYO THE THANG: Each pax instructed to grab one brick per hand and follow YHC (carrying for most of the workout) First stop at bottom of stairs – 3 …
AO: the_mission Q: Bayou PAX: Hawg, SweetTart, Ronda, Prodigal, BunkBed, Rudder, Mud Dawg ( 2nd F), Coin Flip, TapeWorm, Serena, Training Wheels, Broke Down, Runt, Spot, Quaker, Fallout (1st F), Bayou, Crews, Bookwork, Heisenberg, Running Rebel, Popeye FNGs: None COUNT: 22 WARMUP: – Dawnstrike and Battle Bootcamps – Mosey Up the Hill – Stop Sign …