AO: ao-moneypit Q: Abacus PAX: Gnat, Szczerbiak, Maestro, Gaylord, Abacus, Grits FNGs: None COUNT: 6 INTRODUCTION: Disclaimer, 5CP, Mission statement, Creed WARMUP: SSH, Daisypickers, Don Qs, BAC forward and reverse, Bear Hugs X 15 THE THANG: Mosey to the fountain AMRAP for 1 minute on four stations (rotate until everyone has done all four): Box jumps on the wall Mountain Climbers Squats Merkins Mosey around to Belks Circle of Pain Bonnie Blairs, Squats, Merkins, V-Ups Read more…

AO: ao-big-bertha Q: Scooter PAX: Gaylord, Carolina Lean, OneHit, Run Flat, Lefty, Peaches, McStuffins, Dick Trickle, Spackler, Bagpipe, Gnat, Scooter FNGs: None COUNT: 12 INTRODUCTION: disclaimer, five-core principles, mission statement, credo WARMUP: nope THE THANG: some rucked, some streaked MARY: she didn’t have room to park ANNOUNCEMENTS: 12 miles of Ruckmas, TBA DHT, Dec 6-7 Goobler Challenge Chili Cook-off, ao-about-face COT – 6TH MAN: Gnat-thanks for sharing PRAYER REQUESTS AND PRAISES: Prayers for those traveling Read more…

AO: ao-wilderness Q: Jeter PAX: Boucher, Chaps, CurveBall, Moon Dolphin, Steven DeGeorge, Jeter, None FNGs: 1 None COUNT: 7 INTRODUCTION:Disclaimer, MS, code WARMUP: – 20 ea – Hillbilly – Copper Squats – Merkins – Imperial Walker – Back Stretch – Willie Mays Hays – Daisy pickers THE THANG: – Back Lunge 2nd bench – Walk bear to fountain – Reverse Swirly 360 – Dip wave 15 Mosey to wall 3X – 30x ea – Wall Read more…

AO: ao-the-farm Q: Git-R-Done PAX: J Stroke, GUAC, Rick Parsons, Capsize, Joshua Simonton Gruuel, Grits, Mingledorf FNGs: None COUNT: 8 INTRODUCTION: Virgin Q :joy:, Mission Statement, 5 core principles, Creedo WARMUP: In Cadence BearHugs Big Arm Circles F/R Chinooks Hillbillies Daisy Pickers Mosey to Church Sanctuary for buy in Buy-in: 20 count Wall Sit each person THE THANG: Walls Of Jericho (7 reps of an exercise, then run around the sanctuary) Burpee Jumping Lunge (hard Read more…

AO: ao-yard Q: Fun Run PAX: Mater, Goose, Szczerbiak, Myrtle, Maestro, Dangerfield, Ferdinand the Bull, Cherry Coke, Eeyore, Waygu (Matt), Buick, Fun Run, Joe Dirt FNGs: None COUNT: 13 INTRODUCTION: Disclaimer, 5CP, Year F3 was founded (Goose missed this so we had 10 burpees), Mission Statement, Credo WARMUP: Willie Mays Hayes, BAC, Bear Hugs, Daisy Pickers, Imperial Walkers, mosey to the school THE THANG: Maestro joined us late so when we got to the school Read more…

AO: ao-red_dawn Q: Maestro PAX: Mr. Beast, Gnat, Goose, Run Flat, Chad Thomas, Maestro, FreeBird, Carolina Lean FNGs: None COUNT: 8 INTRODUCTION:I got the Nantan again! Didn’t come up with the right core principle I skipped 😀 thanks to free bird for correcting him 10 burpees! And of course i all the disclaimers. Mainly you are responsible for you. WARMUP: we did bear hugs, imperial walkers, Willy mays hays, THE THANG: catch me if you Read more…

AO: ao-wilderness Q: Capsize PAX: Boucher, Capsize, Matt Buren-f3 Cub, Tripod FNGs: None COUNT: 4 INTRODUCTION: disclaimer WARMUP: THE THANG: rucked through Mercer campus and prayed together. MARY: ANNOUNCEMENTS: COT – 6TH MAN: PRAYER REQUESTS AND PRAISES:

AO: ao-the-scrape Q: The Grinch PAX: The Grinch, Gymbo, Gambler, Seth De Foor (Ralphie), Curly, Professor Tide, Spam FNGs: None COUNT: 7 INTRODUCTION:disclaimer, 5 core principles, credo, mission statement….i am not a professional! WARMUP: Don Quixote IC x 10 Toe touch x 1min Burpee IC x 10 THE THANG: Mike Tyson x 10 WW2 sit-ups x 15 Rosalitas x 15 Plank x 1min 6” x 1 min Mike Tyson x 10 Butterfly sit-ups x 15 Read more…

AO: ao-the-crucible Q: Szczerbiak PAX: Fun Run, OneHit, Myrtle, Pacifier, Dirty Dawg, Mr. Fixit, BlueBird, Jeter, Jukebox, Buick, Szczerbiak, Gusto (the swimmer) FNGs: None COUNT: 12 INTRODUCTION: Welcome to F3! 5CP Credo – 10 Burpees Mission Statement Disclaimer WARMUP: Buy in: 50SSH IC Don Key Hote’ 25 IC Coperhead Squat 15 IC BAC F/R 15 IC Chinooks 15 IC Moroccan Night Clubs 15IC Mosey to the Coupon Pile THE THANG: Everyone Grabbed a Coupon and Read more…

AO: ao-the-complex Q: Back Draft PAX: Back Draft, Biff, Cousin Eddie, CurveBall, John ‘Beach Body’ Stevick, Nurse Jackie, Tanlines FNGs: None COUNT: 7 INTRODUCTION: Disclaimer, 5 core by Beach Body, Credo by PAX, Mission statement WARMUP: Bear hugs each way IC 5 SSH IC 12 Kindergarten Taps OYO 5 THE THANG: Sprints to tire and coupon circle 5 tires and 5 coupons in a circle At each tire, flip it 10 times Coupons: 20 hop Read more…