8 PAX 0 FNGS Q: Mcfly PAX: Sag, Viking, debris, Gator, micro, dirty Dawg, socrates INTRO: WARM-O-RAMA:sshBig arm circlesDaisy pickers Bear hugs THE THANG:4 corners, 4 rounds with 5 burpees in between rounds.DerkinsCurlsSquat thrustersAmerican hammers Mosey to track lot. Partner up. Each team does 50 cumulatively of each excercises. One partner starts the excercise other partner runs hill and back down. 5 rounds. Pax choice on excercises. MARY: Run back up to top lot COT:Count-O-Rama, Read more…

12 PAX 0 FNGS Q: Tater PAX: Squash, Fun Run, Spackler, Mr. FixIt, Tattnall, OneHit, Maestro, French Lick, Sczerbiak, Trunk (F3 Knoxville), Splash INTRO: disclaimer, safety, core principles. WARM-O-RAMA:5 min moseyDeconstructed Burpee THE THANG:Mosey to BB court Four score (4 corners)Start out by counting off by fours and head to assigned corners.1s AMRAP Squats until relieved. 2s AMRAP Mercans until relieved. 3s AMRAP LBC’s until relieved. 4s perform 15 Burpees then run to 1s, relieving Read more…

13 PAX 0 FNGS Q: Maestro PAX: LeonidasDebricabbageRalph McFlyBufordSagMonteDirtyDogSoCratesMoomooGator INTRO: We got started hot and heavy as SoCrates and Debris came strolling in just a tad over 5:15. YHC wished he wore pants and I do believe I made that known. Buford and dirty Dawg had no trouble getting to the flag as their car was literally parked in the circle. The pax were in good spirits this morning and all seemed eager to get Read more…

4 PAX 0 FNGS Q: Roll Tide PAX: Sparkler, Fun Run, Luffa INTRO: YHC is always honored to lead the men in the gloom. John Maxwell talks about how good leaders grow when they test themselves in leading within an all volunteer organization. That then led us into the 5 core principals. Warm up: Cotton picker x 12 ic Bear hug x 12 ic Trunk rotations x 5 in each direction Mosey to the pavilion Read more…

4 PAX 0 FNGS Q: Capsize PAX: Cub, Odd Job, TI INTRO: disclaimer, I’m an Adonis, ect ect WARM-O-RAMA:4 count IC20 SSH20 hill billies20 trunk rotationsBack stretch THE THANG:Inch worm to fountain 1/2 sidewalk1/2 swirleyMosey to couponsCusack back3 rounds of:10 overhead press21’s curls10 coupon squats10 2 count coupon American hammer10 man makersSuitcase carry jog back1 mile run13 burpees- see video MARY: COT:Count-O-Rama, Name-O-Rama.Announcements – Prayer/Praise – Lifted up F3 mission and wives

7 PAX 0 FNGS Q: Geppetto PAX: Peaches(R), Flomax, One Hit, GPS, Szczerbiak(R), Maestro INTRO:Started with some encouragement from scripture this Easter Monday in the Gloom. Read Luke 24: 1-6 – He has Risen! This comes as a reminder that we are freed from the power of sin and death! Easter is common holiday but we celebrate the uncommon, the extraordinary, the miraculous! Disclaimer next – I’m a volunteer and this is voluntary. WARM-O-RAMA:SSH IC Read more…

1 PAX 0 FNGS Q: CUB PAX: Mountain Momma INTRO: Not a Professional, Hamstring stretch, Daisy pickers, touch the sky. WARM-O-RAMA: Ran a 7:30 mile as a pac. THE THANG:Coupons10-Curls10-Irkins10-Overhead Press10-Bentover rows 20 LBC in between eachIncrease from 10 to 15 to 20 while dropping LBC by 5 ea h time Stretched Calf and Hamstring MARY:Leg lift-12LBC-20Heal Touch-15BICYCLE-15 COT: Prayed with Mountain Momma Count-O-Rama, Name-O-Rama.Announcements – Prayer/Praise –

4 PAX 0 FNGS Q: Maestro PAX: One-Hit Wonder, Hot Rod Roll Tide, Sweet Potato Salad INTRO: 4 handsome dudes showed up with no reservations for themselves but trusting in the 5 core principles. One being held outdoors hear or cold, rain or shine. There is nothing more invigorating than pushing yourself in the rain! Im not sure why these beatdowns are the most memorable. It’s possible that it gives us a since of being Read more…

10 PAX 0 FNGS Q: Mcfly PAX: Debris, dirty Dawg, sag, moo moo, gator, Buford, Ralph, Viking, micro, INTRO: WARM-O-RAMA:10 big arm circles10 bear hug’s 10 ssh10 daisy pickers THE THANG:mosey to track. Round of pull-ups. Circle of pain- monkey humpers11’s – merkins and burpeesMosey back up to lot. 10 rounds of 10 excercises with block. Sprint in between each round. MARY: COT:Count-O-Rama, Name-O-Rama.Announcements – Prayer/Praise –

12 PAX 0 FNGS Q: Mr. Fixit PAX: Splash, Spackler(respect), High Heels(Knoxville-respect), One Hit, Roll Tide, French Lick, Loofah(respect), Fun Run, Madoff, Maestro, Pony Express(double respect on this one baby) INTRO:Little muggy out this morning. Really kind of the 1st glimpse of what we all know is coming. The Middle GA summer baby. WARM-O-RAMA:SSH – 25 ICLap around lot finishing with high kneesMerkin – 15 ICLap around lot finishing with butt kicksFailure to Launch – Read more…