3 PAX 0 FNGS Q: Mtn mama PAX: Weezer, Cub INTRO: Guys gathered at 7. Circled up and began WARM-O-RAMA:Bear Hugs, Daisy Pickers, Trunk Rotations. THE THANG:We moseyed across the park and into Mercer. We stopped at the student center stairs and rolled the dice of pain. The roller then runs the stairs while the guys left at the bottom amrap the exercise on the dice. Once everyone has rolled and run stairs once we Read more…

8 PAX 1 FNGS Q: Roll Tide PAX: Tickle (FNG), Peaches (R), Maestro, Curly, Olaf, Mr. Fix It, Tater Salad INTRO: We started with the disclaimer and nothing else. The warm up was awkward to start because we did: Dancing coconuts x ? Tweety Bird x 10 oyo SSH x 10 ic Trunk rotations x 10 each direction ic Mosey up to Library for an AMRAP merkins for 45 secondsThen we moseyed up to the Read more…

7 PAX 0 FNGS Q: SAG PAX: McFly, Moo Moo(Respect), SoCrates, Monte, Debri, Micro, Sag INTRO:We started with 5. Not many guys this morning, Moo Moo mentioned it might be because I was Q, but I think it was the fear of running to the fine arts center again. WARM-O-RAMA:Finkle Swings 8IC each leg.Bear Hugs 12ICSSH 20IC THE THANG:Mosey to 2nd Parking lot for a round of Dominos. Grab a curb and start in side Read more…

3 PAX 0 FNGS Q: Tripod, Chaps PAX: Cub INTRO:We’ll, Chaps learned a lesson about misinterpretation of intentions. GPS, was in a comment for today’s Q, but Chaps just thought it was a “put it in the comment instead of the cell” thing. It was realized when 0515 came with no GPS. Nonetheless, The three of us persevered amid Chaps’s misstep and did it live. WARM-O-RAMA:SSH x20Trunk rotationsDaisy/Cherry Blossom pickersBig arm circles – Forward and Read more…

9 PAX 0 FNGS Q: Maestro PAX: Pony express( respect x2), loofa (respect), Mr. Fixit, Hacker, funrun, Splash, Polaroid, Spackler INTRO:there was a disclaimer, a q introduction, and a reciting of the f3 mission WARM-O-RAMA:put me in coach ic 10 each arm, and then flash back to the 80’s . First up was danger zone with SSH and squats at “danger zone, and then Thunderstruck Holding plank with a merkin at the word “thunder” basically Read more…

6 PAX 0 FNGS Q: Tattnall PAX: Roll Tide, Pointer (respect,) Curly, Mr. Fixit, GPS INTRO: Disclaimer and 5 core principles WARM-O-RAMA: Cherry pickers, big arm circles, reverse big arm circles THE THANG: Despite predictions, the weather was just about perfect for a pretty tough beatdown! It went something like this:1 Pullup, 2 Merkins, 3 Lunge/Squat/Lunges, and 1 Burpee2 Pullups, 4 Merkins, 6 L/S/L, 2 Burpees3 Pullups, 6 Merkins, 8 L/S/L, 3 Burpees4 Pullups, 8 Read more…

10 PAX 0 FNGS Q: Dirty Dawg PAX: RalphPony ExpressMooMooMicroSocratesSagMonteDirty DawgPaladinDebris INTRO:5 Core PrinciplesDisclaimerStamina Day WARM-O-RAMA:On the Line: buttkicks to light pole; high knees; little calf stretch; calf high skips (jumps) THE THANG:1.) Indian Run to Fine Arts Ctr parking lot (new territory!); push-up circuit w partner: wide arm; diamond; stagger; Spider-Man (50 total w partner) lunges then sprint in-set2.) Indian Run to halfway point- man crutches3.) Finish w Bernie Sanders 1st speed bump; Bear Read more…

4 PAX 0 FNGS Q: Fun Run PAX: Roll Tide, Maestro, Peaches (Respect) INTRO:Disclaimer and 5 core principles WARM-O-RAMA:SSH X 15Cotton Pickers X 15High Knees-20 yards and backHigh Kicks-20 yardsKaraoke-20 yards and back THE THANG:YARDOPOLY The carpool loop was our game board. We had about 16 or so cones spread out that were our spaces on the board. Each one had an exercise with number of reps on the bottom. We’d take turns rolling the Read more…

5 PAX 0 FNGS Q: Capsize PAX: Boucher, Mt. Mama, Chaps, Tripod INTRO:SSH’sTrunk rotationsBack stretchMountain climbersBear hugs WARM-O-RAMA:Fountain C.O.P. Dips 2 sets of 15 holding position THE THANG:Lunge walk to Flathead Hollow3 rounds Bernie, Burps , Bears with 5 Burpees at the topMoseyed to coupons Burnout shoulder lifts and overhead presses 20,15,10,5 each roundCircle of pain Irkins 10 each holding pose then 5 holding pose MARY:2 alternating sets of American hammer with coupon 10 4 Read more…

4 PAX 0 FNGS Q: Peaches PAX: Flomax, Geppetto, Maestro INTRO: Welcome, 5 core principles, Disclaimer WARM-O-RAMA:5 merkins, 5 irkins, 5 derkins oyc, BAC 10 ic, LAC 10 ic, overhead seal clap 10 ic, ruck to hill THE THANG: Inch worm to curb at bottom of hill. Wave Merkin, 3 rounds. 6’s with pack, OYO. Merkin at bottom of hill, Bear crawl 5 squats top of hill. Run down, 2 merkins, Bear crawl 4 squats Read more…