AO: valhalla Q: Backstop PAX: Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP: Ruck and talk Q source subject meeting and Leadership ANNOUNCEMENTS: crazy train 🚂 also talk about Q at the mission on Saturdays Awesom Opportunity. prayers for community ,F3 Columbia ,Dana Smith f3nation.com/q/meeting/
AO: sandlot Q: Ruby PAX: Coin Flip, Ruby, Two Gloves FNGs: None COUNT: 3 WARMUP: SSHs x 20, HBs x 20, LBACs – forward and backwards 10 each, arm flutters, OHPs, seal claps, Michael Phelps – 10 each THE THANG: Q has a pulled hammy so nothing but upper body and core Rotating sets of …
AO: prowl Q: Baconator PAX: Baconator, Backstop, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 7 WARMUP: 4 minute John Wayne THE THANG: 3.25 interval run/2 mile ruck MARY: ANNOUNCEMENTS: COT:
AO: Sandlot Q: Two Gloves PAX: Fenway, Coin Flip, Runt, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: take a lap around building, SSH x 40, IW x 15, squats x 15, merkins x 15, big boys x 15, heels to heaven x 15, windmills x 15, LAC’s forward, back, and overhead press. THE THANG: …
AO: Valhalla Q: Fenway PAX: Baconator, Two Gloves FNGs: None COUNT: 3 WARMUP: side straddle hop, through the tunnel, windmill, hillbillies, sommo squat , arm circle front and reverse, raise the roof, plank stretch, jog around entire facility. THE THANG: 20 core exercises five each round with with added speed run after each round. MARY: …
AO: Sandlot Q: Runt PAX: Two Gloves, Bayou, Coin Flip, Fenway FNGs: None COUNT: 5 WARMUP: SSH, TTT, HBs, LBAC, 1 min Core EMOM Rainsborough Run THANG 1: 20 box cutters, 15 side lunges, 10 break dancer merkins, 5 michael phelp burpees followed by a run THANG 2: 20 gas pumpers, 15 air squats, 10 …
AO: Valhalla Q: Baconator PAX: Baconator, Fenway, Swingline, Two Gloves FNGs: None COUNT: 4 WARMUP: mosey to no hope hill THE THANG: 2.25 miles run+ruck w/ 10 pain stations (lunges, merkins, big boysx12) MARY: ANNOUNCEMENTS: COT:
AO: Sandlot Q: Runt PAX: Two Gloves, Ruby, Coin Flip, The Beast FNGs: None COUNT: 5 WARMUP: SSH, TTT, HB’s, LBAC’s BUY IN: Stadium Run (600+meters) Thang 1: P1 10 yd tire flip. P2 burpee broad jump 10 yd up to 50 yd line. P1 Lt Dan 10 yds. P2 10 yd tire flip back …
AO: Prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Ruby, Runt, Two Gloves FNGs: None COUNT: 7 WARMUP: 2 minute John Wayne THE THANG: 1 mile intervals, 2x 1/2 mile run, 2minute interval cool down MARY: ANNOUNCEMENTS: crazy train end of the month COT:coffeeteria
AO: Sandlot Q: Runt PAX: Honey Do, Two Gloves, Ruby, Coin Flip FNGs: None COUNT: 5 WARMUP: SSH, TTT, HBs, LBACs, Bicycle Squats THANG 1 Murder bunny across lot followed by 6 man-makers Red rum across lot followed by 6 Chicago sit ups 12’s 11 tricep extensions w/coupon followed by 1. Rinse and repeat uni …