AO: ao-popup Q: CurveBall PAX: Bagpipe, Gymbo, Curly, Spam, Manscape, Boombox, Biff, CurveBall, Travis Fisher (AKA IRON SWIFTY), Hinged, Tan Line FNGs: None COUNT: 11 INTRODUCTION: Disclaimer Credo Mission Statement 5 core principles WARMUP: SSH Bear hugs Willy mays hays Big arm circles Daisy pickers THE THANG: IN PICTURE BELOW ×2 Indian run after 2 rounds of Pic MARY: American hammer Plank ANNOUNCEMENTS: 7 mile ruck Saturday @3 am starting at scrape 12 miles of Read more…

AO: ao-wilderness Q: Capsize PAX: Boucher, Capsize, Chaps, Renfroe FNGs: None COUNT: 4 INTRODUCTION: it’s that time of year that I love to incorporate the villag in my Q’s for the lights. Just a little Christmas bonus WARMUP: started with 30 4 count side straddle hops, 25 4 count imperial walkers, back stretch, calf stretch THE THANG: moseyed around the park and through the center of the park to the coupon pile where we cusacked Read more…

AO: ao-gateway Q: Szczerbiak PAX: Git-R-Done, Myrtle, Szczerbiak, OneHit, Buick, Carolina Lean, Putter, Scooter, Skidder, Run Flat, SEC, Grits FNGs: None COUNT: 12 INTRODUCTION: The Q had two beatdowns planned for today, one if everyone had a coupon and a second if the coupons were limited. Welcome to F3! – 5CP – Credo – 5 Burpees – MS – Disco (given late) BUY-IN: – Apollo Ono – 50 IC – Seal Jacks – 25 IC Read more…

AO: ao-yard Q: Fun Run PAX: FreeBird, Mr. Fixit, Ferdinand the Bull, Cherry Coke, Eeyore, Fun Run FNGs: None COUNT: 6 INTRODUCTION: Disclaimer, 5CP, Missions Statement, Credo WARMUP: Pre-Run, Willie Mays Hayes, Imperial Walkers, Bear Hugs, Reverse BAC, LAC Forwards, Mosey around the school and back to the old carpool loop. THE THANG: We did a few rounds of an Indian round then YHC informed the pax we were going to pull one out we Read more…

AO: ao-the-pantheon Q: Spackler PAX: Spackler FNGs: None COUNT: 1 INTRODUCTION: I actually went through the Disclaimer, 5 CP, MS and Credio. It gave me time to reflect on each. These are not just words we utter every morning- there is a reason and an intentionality to each one. WARMUP: Slaughter Starter- 20 Burpees SSH Imperial Walkers Willie Mays Hays Daisy Pickers Bear Hug THE THANG: The Ladder- moseyed around the complex to a light Read more…

AO: ao-the-complex Q: Ranga PAX: Ranga FNGs: None COUNT: 1 INTRODUCTION: WARMUP: THE THANG: 10 laps with rucksack At every bench rotate step ups and squats(not that wide crap CE made us do yesterday 😉 ) for a total of 250 step ups and 250 squats. MARY: ANNOUNCEMENTS: COT – 6TH MAN: PRAYER REQUESTS AND PRAISES: While rucking read through the backblast for the past month (Scrape, Complex, Wall, Grind) and prayed for all the Read more…

AO: ao-the-complex Q: Cousin Eddie PAX: Chumz, Cousin Eddie, Boombox, Ranga FNGs: None COUNT: 4 INTRODUCTION: Disclaimer/mission/creedo/CP WARMUP: Squats 20 Merkins 20 Lunges 20 Bear hugs 10 Daisy pickers 10 THE THANG: SSH 15 10, 9, 7 wide merkins 10, 9, 7 close merkins 10, 9, 7 regular merkins 10, 9, 7 incline merkins 10, 9, 7 decline merkins 10, 9, 7 wide squats 10, 9, 7 regular squats 10, 9, 7 narrow squats Lunges Read more…

AO: ao-moneypit Q: Maestro PAX: Maestro, Ferdinand the Bull, Szczerbiak, Cherry Coke, Myrtle, Ratatouille, Grits FNGs: None COUNT: 7 INTRODUCTION: gave the 5 core and mission statement. And as I’m typing this I realize I did not give a disclaimer. You are here by disclaimed retroactively. WARMUP: nope we just started running THE THANG: moseyed to the big hill at dicks for 8 rounds of 25 Bonnie Blair’s / Bernie up the hill Then side Read more…

AO: ao-about-face Q: OneHit PAX: OneHit, Pacifier, BlueBird, Skidder, Buick, Run Flat FNGs: None COUNT: 6 INTRODUCTION: disclaimer, mission statement, 5 core principles and credo were given WARMUP: bear hugs, windmills, chinooks, hillbilly’s, trunk rotations x 12 THE THANG: we got the kettle bells and went to work 46 reps total for YHC 46 birthday Kettle bell swings, curls, one arm thrusters, overhead lunges & burpees 3 rounds of 10 and one round of 16 Read more…

AO: ao-yard Q: Houlihan PAX: Houlihan, Schrute FNGs: None COUNT: 2 INTRODUCTION: mission statement, 5 CP, credo, and disclaimer all given THE THANG: rucked the normal 3 mile route MARY: did not see her ANNOUNCEMENTS: 12 mile ruck 12/20, check slack PRAYER REQUESTS AND PRAISES: family relationships, finding balance in life, prayed and pledged it out