AO: sandlot Q: Two Gloves PAX: Baby Seal, Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: SSH, imperial walkers,squats, windmills, burpees THE THANG: mosey through hot tub hill neighborhood, pain stations along way with dealers choice of two exercises, long Bernie Sanders on back strait-away, jail break to top of Hot Tub Hill at …
AO: valhalla Q: Fenway PAX: Two Gloves, Flo FNGs: None COUNT: 3 WARMUP: 10 Merkins 10 crunch-in’s THE THANG: The New two mile Bible Ruck from the Book of THE TITUS TEN chapter 4. This is a new activity for F3 Valhalla addressing the faith aspect of F3. Come check us out every Wednesday at …
AO: sandlot Q: Ruby PAX: Bayou, Fenway, Runt, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: HBs, TTHs, SSHs, IWs, Forward LBACs, Reverse LBACs, OHPs, Michael Phelps x 15 each THE THANG: DORA – 1 team of two and a second team of 3. 3 man team had 2 guys doing reps rotating with other …
AO: valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: 4 minute walk and talk THE THANG: 35 minute AMRAP: interval run/walk 200m 10 ct merkins and big boys each round ANNOUNCEMENTS: COT:
AO: valhalla Q: Baconator PAX: Baconator, Backstop, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: mosey to no hope road THE THANG: station 1 & 3: mosey 200m/10merkins & big boys Station 2 & 4: mosey 200m 30 second mtn climbers & iron cross Totaled:2.5 miles ANNOUNCEMENTS: 10 yr f3 Columbia anniversary Fenway is making …
AO: valhalla Q: Baconator PAX: Baconator, Backstop, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: walk/run for 15 minutes THE THANG: 2 mile ruck Fenway lead the devo on Titus 3! Plenty of mumblechatter ANNOUNCEMENTS: COT:
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: 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: valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: John Wayne and mosey to No Hope hill THE THANG: No Hope Hill 30 minute Amrap 4 stations: 1&3 10 merkins/10 big boys 2&4 20 shoulder taps/10 iron cross ANNOUNCEMENTS: COT:
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 …