AO: ao-red_dawn Q: Carolina Lean PAX: Eeyore, Carolina Lean, OneHit, SEC, BlueBird, Mr. Beast, Pacifier, Scooter FNGs: None COUNT: 8 INTRODUCTION: Welcome, disclaimer, 5CP, MS, Credo WARMUP: 25ic SSH 10ic BAC 10ic BAC-R 10ic LAC 12ic Daisy pickers 12ic Imperial walkers Short mosey around the parking lot THE THANG: Ruck up and head to the track Pax were informed that we would have several exercises that we would do for 1:00 AMRAP, then ruck shuffle Read more…

AO: ao-the-pantheon Q: Pooh PAX: Lobos, Pooh, Peaches, Spackler FNGs: None COUNT: 4 INTRODUCTION: “Things were said.” WARMUP: put rucks on THE THANG: We rucked across the street clockwise MARY: nein ANNOUNCEMENTS: yes COT – 6TH MAN: Lobos shared a little about some stuff he’s been dealing with. PRAYER REQUESTS AND PRAISES: Small groups, Pooh’s son’s surgery

AO: ao-hermods-hideaway Q: Maestro PAX: Szczerbiak, Mr. Fixit, Goose, The Pope, Fun Run, SEC, Maestro, Carolina Lean, Scooter FNGs: None COUNT: 9 INTRODUCTION: gave disclaimer while everyone was mumble chattering… a few late comers strolled in and although Carolina nailed the 5 core backwards we still did burpees. Did more burpees for goose missing the credo. WARMUP: burpees had us warm so we Did some imperial walkers Willy mays hays and then 1 mile at Read more…

AO: ao-about-face Q: Turnbuckle PAX: T-Swizzle, BlueBird, Lefty, OneHit, Pacifier, Sea-Man (F3 Cumming Ga) FNGs: None COUNT: 7 INTRODUCTION: 5 core principles Mission Statement Credo WARMUP: N/A THE THANG: We Rucked MARY: N/A ANNOUNCEMENTS: Runs all through the month and coming up. Find one DO IT! COT – 6TH MAN: Sea-Man Great to have another brother from a whole different city come and share about his f3 experience and how he keeps on improving. Pray Read more…

AO: ao-gateway Q: Cherry Coke PAX: Goose, Ferdinand the Bull, Red sauce, OneHit, Carolina Lean, Scooter, Git-R-Done, Szczerbiak, Skidder FNGs: None COUNT: 10 INTRODUCTION: 5CP, Mission Statement, Credo, disclaimer. WARMUP: Even without Mr. Fixit there, started with side straddle hops, some burpees, arm circles f/b, bear hugs, Willie Mays Hays. Buy-in: 50 hand release merkins on the wet concrete. Good. Pax completed with ease. Thanks to Skidder for the idea! THE THANG: Gateway Games Pax Read more…

AO: ao-the-pantheon Q: Mr. Fixit PAX: Polaroid, Spackler, Mr. Fixit, Peaches, Lefty, McStuffins, Dangerfield FNGs: None COUNT: 7 INTRODUCTION: If you haven’t seen the bank commercial yet that definitely stole Chic-Fil-A’s concept, Polaroid is all over it. Next step Hollywood. But there could be a massive lawsuit coming from the Kathy family for copyright infringement. Disclaimer, 5 Core, Mission, Credo WARMUP: SSH – 25 IC(yep did it again) Willie Mays Hays – 10 IC Trunk Read more…

AO: ao-yard Q: FreeBird PAX: Fun Run, T-Swizzle, FreeBird, Maestro, Wade – F3 Sub FNGs: None COUNT: 5 INTRODUCTION: Welcome and disclaimer by YHC 5 core principles from T-Swizzle Mission statement from Sub with some assistance from Maestro. It was a good try but 10 burpee penalty for fun. Creedo from Maestro. WARMUP: SSH Daisy Pickers Moroccan Night Club – if I can say it right Chinooks Quad stretches THE THANG: Mosey to the hill Read more…

AO: ao-wilderness Q: Jeter PAX: Renfroe, Capsize, Chaps, Moon Dolphin, @tripod, @Mayberry FNGs: None COUNT: 7 INTRODUCTION: WARMUP: – Hillbilly – Copper Squats – Merkins – Imperial Walker – Back Stretch – Willie Mays Hays – Daisy pickers THE THANG: – Bear Crawl to 2nd bench – Duck Walk to fountain – Dip 15 – Reverse Swirly 360 – gerkin every other block Mosey to wall 3X – Wall sit 1 minute with 10 toe Read more…

AO: ao-moneypit Q: Ratatouille PAX: Eeyore, Cherry Coke, Ferdinand the Bull, Ratatouille FNGs: None COUNT: 4 INTRODUCTION: 5 core – Eeyore Mission- Cherry Coke Credo- Ferdinand the Bull WARMUP: Bear hug Big arm circles Willie Mayes hayes Daisy pickers Quad stretch SSH-20 Merkins -20 SSH-15 Merkins- 15 SSH-10 Merkins- 10 THE THANG: moseyed to bone fish and had to ask Eeyore how it feels being a fan of the most hated team in the world Read more…

AO: ao-about-face Q: Mr. Fixit PAX: Mr. Fixit, Capsize, SEC, Pacifier, OneHit, BlueBird, T-Swizzle, Szczerbiak, Mayberry, Get Right FNGs: None COUNT: 10 Couldn’t get backblast to cooperate for some reason this morning so I’m winging it. Disclaimer, 5 Core, Mission, Credo Warmup: SSH – 25 IC(yep did it again) Willie Mays Hays – 10 IC Toy Soldier – 15 IC Trunk Rotation – 10 IC each way Baby Arm Circles – 10 IC each way Read more…