7 PAX 0 FNGS Q: Mcfly PAX: Debris, dirty Dawg, Ralph, Gator, MooMoo INTRO: WARM-O-RAMA:20 SSH15 Bearhugs15 daisy pickers THE THANG: Rounds of 20,15, 10, 5 of dips, derkins, step ups. Sprint in between. Mosey to field. BLIMPS with partner25 burpees100 lunges100imperial walkers100 merkins100 plank jacks100 squats Moseyed back up top MARY:20 flutter kicks Ic30 second 6 inches COT:Count-O-Rama, Name-O-Rama.Announcements – Prayer/Praise – Sags back, Parenting prayers for Mcfly

6 PAX 1 FNGS Q: Capsize PAX: Twang, Te-Zo, TI, Hacksaw,Weezer, INTRO:I have to throw some love to Cub, who was dealing with a flat on the way to the workout. Honorary attendance note! Cinco de what? We celebrated with multiples of 5! WARM-O-RAMA:20 SSH’s IC 4 count20 windmills20 hillbillies15 Trunk rotations 10 bear hugs THE THANG:Moseyed to the racoon wall for a lap, then to the coupon stackCusacked up a block to our streetThen:20 Read more…

12 PAX 0 FNGS Q: Squash PAX: Pony Express R, Peaches R, Szscerbiak R, Myrtle RR, Maestro, Roll Tide, Bewyak, One Hit, Splash, Spackler R, Mr. Fix It INTRO: Welcome, Disclaimer, 5 core principles WARM-O-RAMA: 5 Ic maraca night clubs THE THANG: The spikes of Death 10 big boy sit ups, 25 yard run, 5 squats, 25 yard run, 10 two count lunges 25 yard run, 5 squats, 25 yard run, 10 hand release merkins, Read more…

11 PAX 0 FNGS Q: Tattnall PAX: Mr Fixit, Buick, Pony Express, GPS, Polaroid, Hacker, Maestro, Long Haul, One Hit, Myrtle INTRO: Disclaimer, 5 core principles WARM-O-RAMA: Cherry pickers, Imperial walkers, Trunk rotations, Big arm circles front and back, single leg hamstring stretch, all IC; bear crawl from flag to street THE THANG: Mosey to Mr. Pingo’s- lunge walk the parking lot. Mosey to old Chichester’s- 2 COP’s. 1st was Merkins- 10 reps then repeat Read more…

8 PAX 0 FNGS Q: Dirty Dawg PAX: SagGatorLeonidasSocratesRalphMicroMcFly Warm Up:GoofballBig arm circlesButtkicksHigh KneesCalf JumpsToe Touches The Thing:8s about the Junkyard 400MWith a partner buildup around the oval stopping at each 100 w 50M sprints. Rd1 8total, Rd2 16total, Rd3 32total, Rd4 64totalMountain ClimbersBig Boy Sit-upsMerkinsSquatsSolid cardio w full 2.5 miles of running Prayer:Micro’s father-in-lawOur familiesOngoing priorities, busyness of life

8 PAX 0 FNGS Q: Maestro PAX: Splash, Squash, Myrtle (respect x2) peaches (respect), Spackler (respect), roll tide, Szcerbiack (respect) INTRO:YHC is a little embarrassed I botched the disclaimer. FYI I am not a professional. The respects were well represented today as the the yard got underway. Peaches and zerb had an argument about who would give the 5 core principles. YHC focus was to keep everyone moving this morning and I do believe that Read more…

5 PAX 0 FNGS Q: Chaps PAX: Boucher, Capsize (Respect), Cub, Tripod INTRO: Welcome, Chaps isn’t a pro. #BoycottBeatdownBurpees (in May) WARM-O-RAMA:SSH 25ICBig Arm Circles 20 ICMoroccan Night Clubs 25 ICDaisy pickers 20 IC THE THANG: Mosey to dog park corner, then over the bridge to the fountain. Tabata 20 sec on/10 sec offSwirleysLBCs (legs up)DipsHigh kneesIrkensFlutter KicksPlank JacksHeismans 7 Rounds MARY:Xs and OsSide Planks COT:Count-O-Rama, Name-O-Rama.Announcements – Up the Slack chatter. Convergence. Maestro F3 Read more…

7 PAX 1 FNGS Q: Peaches PAX: Juice, maestro, hacksaw, one hit, gepetto, Myrtle ( FNG) welcome! INTRO:Disclaimer, 5 Core Principles WARM-O-RAMA:21 SSH’s 7 Burpee penalty for not staying together during silent cadence. Come on Maestro. Bear hug, BAC, LAC. Chinooks, little shoulder work. 15 count IC. Ruck to coupons. THE THANG: “All about the Benjamin’s” Adds up to 100, with ruck. 25 curls. 25 Bear crawl steps. 25 Squats. 25 Bear crawl steps back Read more…

2 PAX 0 FNGS Q: Boucher PAX: Boucher, T-Zo INTRO: T-Zo and Boucher represented F3 Wilderness with heavy hearts for all of our comrades who fell prey to Fart Sack. WARM-O-RAMA: SSH, Daisy Pickers, Big Arm Circles +Reverse THE THANG:T-Zo loves burpees.10 rounds of 30 seconds on, 30 seconds off, AMRAP Burpees. Mosey to coupons.Cusack to coupon beat down space.45 seconds on, 15 seconds off, AMRAP– Goblet Squats– Curls– Overhead Presses– Irkens– Man Makers– Murder Read more…

11 PAX 0 FNGS Q: OneHit PAX: Roll Tide, Tattnall, Long Haul, Flomax, Tater Salad, Szczerbiak, French Lick, Cub, Geppetto, Mr Fixit INTRO: Announcing today was the day for the Travis Manion WOD, Disclaimer and core principles WARM-O-RAMA:10 SSH, ruck up and head to track THE THANG:Brief description of what Travis Manion Foundation(TMF) is and explanation of “if not me then who?”Travis Manion died on 4-29-07 so workout is as follows-With Ruck on29 squats, ruck Read more…