AO: hammer Q: Duckie PAX: Stretch, Zima, Bindi, Ratatouille FNGs: None COUNT: 5 WARMUP: Mountain Climbers, Through the tunnel THE THANG: Grab the blocks, head to the baseball diamond. From home plate lunge walk with the blocks to 1st, do 20 curls, lunge walk to 2nd do 20 overhead press, lunge walk to 3rd do …
AO: Stumble Q: Silent Bob PAX: Silent Bob, Fallout (1st F), McNugget, Teddy, Silver Bullet, Swingline, clickbait, Wally, Jar Jar, Bundy, Mud Dawg ( 2nd F), Betamax, DriveBy, Cauliflower, Bailiff, Turtle, Winston, Friar Tuck, Churchkey, Kenny G, SweetTart, Nails, Pondo, Zima, Trademark, Oscar, Huffy, Pipeline, Costanza, TomTom, BabyRuth, Ziffel, BunkBed, Prodigal, Flo, Tarek, Ronda, LA …
AO: Scramble Q: Hawg PAX: Kitty, McLovin, Detour, Collar, Gaston, Flo, Zima, Wally, Hawg, Tarek, Pinkman, Sketch FNGs: None COUNT: 12 connect.garmin.com/modern/course/149470599 ANNOUNCEMENTS: 3/26 Steel Hands Family Day COT: Thankful for the ability to do “hard things”.
AO: Hammer Q: Stretch PAX: Stretch, Bindi, Zima, BooBoo, Collar, Ratatouille, Wally FNGs: None COUNT: 7 Warmup: Stretch’s stretches The thang: Work with a block Wrapped up with reps based on F3 years Announcements: SPRINTVERGENCE WITH SWAMPFOX on Thursday. Meet at Trenholm Plaza
AO: Scramble Q: Sketch PAX: Tarek, Billy Bob, Detour, Collar, Zima, McLovin, Chop Shop, Pinkman, Furlough, Leprechaun, Kitty FNGs: None COUNT: 13 WARMUP: N/A THE THANG: Interior TP loop then out to Forest Drive then Gregg Park Loop and back … 3.1 total miles MARY: N/A ANNOUNCEMENTS: Therapy Place 5K coming up in May. F3Charleston …
AO: Scramble Q: Billy Bob PAX: Zima, Easy Street, Biggie Smalls, Churchkey, Corndog, heist, Pinkman, Hawg, Ronda, McNugget, Ash, Silent Bob, Friar Tuck, Huffy, Fallout (1st F), Cauliflower, SweetTart, Swingline, BabyRuth, LA Gear, CESS, Bundy, Schweddy, Woody, Fountainhead, Costanza, Chop Shop, Collar, Gaston, McLovin, Kitty, Wally, Sketch, Furlough, Strom, Froman, Winston, Love Child, Turtle, Flo, …
AOQ handoff at the standard for all rungroups who have a shovelflag.Read More »
AO: Ramble Q: Friar Tuck PAX: Friar Tuck, Bailiff, Froman, SweetTart, 8 Mile, Bundy, Snowflake, Churchkey, Ronda, Easy Street, Lego, Cauliflower, Fallout (1st F), BabyRuth, HolyPoker, Love Child, Pipeline, F3 Manny, Costanza, Huffy, RayCharles, OBC, Ripcord, CESS, Winston, BunkBed, Stache, Nails, Prodigal, Chewy, Woody, Zima, DriveBy, QuickBooks, Garnish, Bucket Truck, Pinkman, Hawg, Pondo, Trademark, Betamax, …
AO: Woodshed Q: CESS PAX: CESS, Ash, Prodigal, Chewy, heist, McNugget, Billy Bob, Teddy, Pondo, Backstop, heehaw, Silver Bullet, Pipeline, Silent Bob, Zima FNGs: None COUNT: 15 WARMUP: 10 SSH IC 2 Burpees (which Hee Haw said he wouldn’t do…but he did). 10 Squats 2 Burpees 10 LBAC Forward 10 LBAC Backward 10 Air Press …
AO: Woodshed Q: McNugget PAX: Jar Jar, Side Salad, Pipeline, McNugget, Silent Bob, Silver Bullet, Teddy, Zima FNGs: None COUNT: 8 Conditions: 60 degrees and cloudy. Absolutely perfect. The Thang: Warmup: SSH x25 ic Slow/fast merkin ic Slow/ fast squat ic Plank Little baby Arm Circles Imperial Walker IC x 10 Mosey to Brickpile Grab …
AO: Hammer Q: Ratatouille PAX: Bindi, Blowout, BooBoo, Collar, Ratatouille, Stretch, Zuba, Zima FNGs: None COUNT: 8 WARMUP: Merkin 14 IC SSH 14 IC LBAC 14 IC Reverse LBAC 14 IC Through the tunnel 14 IC THE THANG: Partner up with blocks in the parking lot. One partner does series of 2 hand release burpees …