8 PAX 0 FNGS Q: Geppetto PAX: Buick, Myrtle (RR), Tattnall (R), Onehit, Maestro, Szczerbiak (R), Hacksaw INTRO:8 of us gathered in the gloom to beat the fartsack and kick off year 5 of F3 Macon!Disclaimer: I am a volunteer and this is voluntary, modify as necessary WARM-O-RAMA:Bear Hugs 20 ICMerkins 10 ICSSH 20 ICBurpees 10 OYO THE THANG:Rucked up and moseyed to the Coupon stack, overhead carry up to the track Next up was Read more…

11 PAX 0 FNGS Q: Maestro PAX: Gator (R) MooMoo (R) Cabbage Debris Sag Ralph DirtyDawg Viking Dill McFly INTRO: it was a serious but beautiful beatdown. There was no talking about it -everyone just got to it. I was a little upset Ralph didn’t puke but I believe that means he is accelerating! Nice to see the neighborhood gang out in full force driving the UTV. I did seriously think about altering the exercise Read more…

5 PAX 0 FNGS Q: TI PAX: TI, Cub, Weezer, Hacksaw, Twang INTRO:Disclaimer 12 pages long WARM-O-RAMA: Bear hugs IC x 12 Trunk rotations x 4Hill Billy IC x 12 Side straddle hops IC x 12 THE THANG: Roll the 3 providence dice (not luck, not chance, Providence):Number Die: 5, 8, 14, 7, 20, 12 . Today is daily double. You double the reps. If you roll a 5, you do 10, roll a 14, Read more…

10 PAX 1 FNGS Q: OneHit PAX: Mr. Fixit, Tattnall, GPS, Pointer, Bewyak, Maestro, French Lick, Gepetto, Dialup (FNG) INTRO: Disclaimer and core principles were announced. Pax were reminded that much like life, the workouts don’t get easier, but we get better at them. Our life may not get easier but we grow and are better equipped to handle whatever comes our way with each other. WARM-O-RAMA: nah THE THANG: After the first round of Read more…

9 PAX 0 FNGS Q: SAG PAX: Micro, SoCrates, Dirty Dawg, Leonites, Debris, Gator(Respect), Moo Moo(Respect), Ralph, Sag INTRO:Welcome Disclaimer. After talking to Maestro what we were doing weren’t Carolina Dry Docks, but either way they were tough. WARM-O-RAMA:Big Arm Circles 12IC, Hillbillies 12IC, Daisy Pickers 12IC, Toe Touch 15IC THE THANG:ROUND 1 – 5 burpees, 1/8 mile runROUND 2 – 5 burpees, 10 ‘merkins, 1/8 mile runROUND 3 – 5 burpees, 10 ‘merkins, 15 Read more…

6 PAX 0 FNGS Q: Boucher PAX: TI, Capsize, Chaps, Tripod, Cub, Boucher INTRO: Boucher arrived right on time, for the record. WARM-O-RAMA: SSH, daisy pickers, trunk rotations, big arm circles THE THANG:“My Kids Think I’m Fast” sprintsmosey to coupons 60sec on, 15sec recovery– Coupon curls– BBSU– Coupon overhead presses– Ski jumps– Goblet squats– In and out, plank jack, urkin– Grip Rip and Roll– Howling monkeys– Grave diggers– LBCRinse & Repeat MARY:curtailed due to 6 Read more…

7 PAX 0 FNGS Q: Mr. Fixit PAX: Pony Express(double R), Myrtle(double R), Spackler(R), Roll Tide, Maestro, Fun Run INTRO:1st post at the new Tuesday Yard beat down and it was a good one. Trash truck saved us from an uphill bear crawl but we got plenty of that in a little later. My hands are red and raw. WARM-O-RAMA:SSH – 25 ICToe Touch – 10 IC T Merkin – 15 ICThigh Master – 10 Read more…

7 PAX 3 FNGS Q: Szczerbiak PAX: Geppetto, OneHit, Myrtle, Brick(FNG), El Presidente'(FNG), Neon(FNG), Szczerbiak INTRO:5-Core PrinciplesDisclaimer – Given WARM-O-RAMA:Cotton Pickers 10ICImperial Walkers 10ICBear Hugs 10ICBig Arm Circles 10IC THE THANG:Ruck to Chin-up Bars for a Half Murph1/2 Mile Ruck/Rn50 Pull Ups100 Merkins150 Air Squats(10 sets of 5/10/15)1/2 Mile Ruck/Run Ruck to Stairs on backside of wrestling room for:Calf raises – 4 per stair – 15 stairs. MARY:30 LBS OYO COT:Count-O-Rama, Name-O-Rama. Announcements – Convergence Read more…

9 PAX 1 FNGS Q: TI PAX: TI, Moon Dolphin, Firefly, Cub, Mountain Mama, T-Zo, Hotfuzz (FNG), Weezer, Chaps. INTRO: WARM-O-RAMA: Trunk rotationsHillbillyBig arm circle THE THANG: Mosey to field Burpee 5 OYOOHClap ICMerkin ICBBS ICAir squats IC Mosey to corner of Mercer Burpee 5 OYOOHClap ICMerkin ICBBS ICAir squats IC Mosey to old students center Burpee 5 OYOOHClap ICMerkin ICBBS ICAir squats IC Mosey to the big stair Bombs routine:The exercises and reps are: Read more…

13 PAX 0 FNGS Q: Tater PAX: Spackler (Respect), Juice, Pony Express ( 2x Respect), FunRun, Sczerbiak (Respect), Longhaul (Respect), Bagpipes, Freebird, OneHit, RollTide, French Lick, Maestro INTRO: disclaimer and 5 Ps WARM-O-RAMA:SSHMexican jumping beanControl freak merkinsMountain climbers Mosey (regular and prisoner Indian run) to blocks THE THANG: Grab coupons and head to track stopping along the way for Colt 45s, mosey, kettlebells, mosey, gravediggers, mosey to track start line 2 Bojangles Biscuit with Blueberries Read more…