7 PAX 0 FNGS Q: Chaps PAX: Capsize, cub, Flowmax, Squash, Mountain Mama, Weezer INTRO: Welcome – Disclaimer – Chaps ain’t professional WARM-O-RAMA: Trunk Rotations – 10 IC Each waySSH – 21s (missed it, so we did 5 Burpees)Quad Stretch – 5 ct each legCalf stretch – 5 ct each legBig Arm Circles – 10 Fwd/10 Back Mosey to Dog Park Corner THE THANG:LBCs – 20 IC1-Mile run5 Core PrinciplesQuad/Calf stretches – 10 Ct each Read more…

5 PAX 0 FNGS Q: Tattnall PAX: One Hit, Tripod, French Lick, Mr. Fixit INTRO: Beautiful morning and perfect weather! Disclaimer and 5 Core Principles WARM-O-RAMA: IC: Cherry Pickers, Quad Stretches, Big Arm Circles, Chinooks, Trunk Rotations, 10 Burpees OYO THE THANG: 1 mile mosey, then instructed pax to do core exercises till the 6 (me.)Mini Murph- 1/2 of a Murph with 50 pullups, 100 pushups, and 150 squats. We had already done the mile. Read more…

9 PAX 0 FNGS Q: Sag PAX: Sag, Mcfly, Moo Moo(Respect), Gator(Respect), SoCrates, Dirty Dawg, Ralph, Buford, Micro INTRO: WARM-O-RAMA:Bear hugs 12 ICHillbillies 12ICTrunk Rotation 12ICToe Touch 12IC THE THANG:Nice leisurely stroll down the hill, across the bridge to the track.As one of the Pax ran a lap all other Pax would perform an exercise. When they complete the rep count for that exercise then do SSH’s til the runner returns and then the next Read more…

8 PAX 0 FNGS Q: Maestro PAX: Loofa(respect), Buick, pony (respectx2), Spackler(respect), Szcerbiack (respect), Roll tide, Fun Run, INTRO:Tuesdays yard is shaping up to be a solid workout group. I’m excited to see the men there connect and get stronger together. welcome to the yard.I gave a disclaimer and off we went with a mosey. WARM-O-RAMA: mosey around the loopHillbillies 12 icMosey around the loopImperial walkers ic 12Mosey around the loop and the. To the Read more…

6 PAX 0 FNGS Q: Capsize PAX: Cub, Chaps, TI, Mt. Mama, Boucher INTRO: warm ups were:Trunk Rotations 10 count 2 directionsBack stretchSSH’sImperial Walkers WARM-O-RAMA:Started with a round of X’s and O’sDiamond Merkins IC 4 count, 10The 1 mile run THE THANG: Stretched after run and ran an obstacle course of upper body workoutsCorner 1 20 Mike Tysons in 1 minute15 Mike Tysons in 1 minute10 Mike Tysons in 1 minutesMoseyed to campus dorms for:U Read more…

7 PAX 1 FNGS Q: Flowmax PAX: Zerb, Maestro, One Hit, GPS, Peaches, FNG(Bewyak) INTRO: It was a clear starrie morning, Welcome, Disclaimer, 5 core principles – I was running short on cognitive abililty so i pretty sure i forgot some stuff…….like my flag and resistance bands…. WARM-O-RAMA: 20 rep IC – SSH, Hillbilly, Cotton Picker, 10 rep IC FBAC, 10 rep IC BBAC THE THANG: The mini Murph – rucked to pull up bars, Read more…

7 PAX 0 FNGS Q: Mr. Fixit PAX: Zerb(respect), Tater, One Hit, Roll Tide, French Lick, Maestro INTRO:Little chilly for an April morning in Middle GA but that didn’t stop 7 of us from gathering at The Institution to better ourselves. WARM-O-RAMA:SSH – 25 ICTrunk Rotation – 10IC each wayMerkin – 15 ICChinook – 15 ICSlow Mountain Climber – 15 ICBaby Arm Circle – 10 IC each wayTurn and Bounce – 10 IC each wayMoseyed Read more…

7 PAX 0 FNGS Q: Maestro PAX: TI, Capsize (respect), Cub, Weezer, Gps, Chaps INTRO:it was a wet one out there this morning fellas. The tatnall square pond did not relent as we crushed the mile, a round of stationary exercises and Mary. The frogs were jumping, TI was talking, Capsize was praying. Maestro lost his way at one point. Weezer had enough. Chaps and GPS received a slap on the hand for running too Read more…

3 PAX 0 FNGS Q: Sag PAX: Sag, Gator(Respect), Socrates INTRO:After a poor night sleep this was one of those mornings that would have been very easy to let the fart sack win. I’m thankful that Gator and SoCrates showed up to join me in the gloom. WARM-O-RAMA:SSH-20ICBear hugs-12ICTrunk rotation-12IC THE THANG:Mosey to coupons for some Dora 1,1.5, 2 OYO.Do 25 reps and run half parking lot and back or 50 reps and run whole Read more…

8 PAX 0 FNGS Q: Maestro PAX: Sag, dirty dawg, SoCrates, Micro, Gator, Monte, Dill INTRO:Welcome back Dill! Had a bit of q school Tuesday morning. Got to slow down and talk about what we’re actually doing and how we’re doing. Felt like a great response and thankful for those that were there. It was a great workout! WARM-O-RAMA: put me in coach! 10 ic each armBear hugs 12 icCotton pickers 12 icThunder! You know Read more…