6 PAX 0 FNGS Q: EmToo PAX: EmToo, Weez, Tripod, Cub, Boucher, RollTide INTRO:Arm circles, Bear Hugs, Daisy Pickers WARM-O-RAMA: Moseyed around THE THANG: Moseyed to a new set of stairs previously unused by the Pax. Circled at the base of a flight a straightaway, and another flight. While the group did an Amrap excercise one rep ran the double stairs and came back. We worked our way around the circle. Squats, LBc’s, Monkey Humpers, Read more…

8 PAX 0 FNGS Q: Mr. Fixit/Tater Salad PAX: Maestro(all night Rucker), One Hit(all night Rucker), Peaches(all night rucker), SEC, Curly, French Lick INTRO:Even though a few had been up all night and were a little stiff, spirits were still high. I took the 1st 30 minutes and Tater led us in a whiffle ball game the last 30. Perfect for the few who were basically just bodies out there. WARM-O-RAMA:SSH – 25 ICToe Touch Read more…

9 PAX 0 FNGS Q: MooMoo PAX: McFly, Sag, Maestro, Gator, Dirty Dawg, Ralph, Palladian, Debris Welcome/ DisclaimerWarm up:1. 15- Bear Hugs2. 20- Side Straddle Hops3. 20- Mountain Climbers4. 10- Monkey Humpers Mosey to the trackTwo rounds of pull-ups trying to max outRest of Pax doing 10-10-10Merkins, Mountain Climbers, Squats Mosey to parking lot for the beat downPartner up and as a team50 Burpees200 Merkins 200 Squats 200 Plank jacks50 LBC’sEach partner takes turns Bernie Read more…

12 PAX 1 FNGS Q: @Szczerbiak, @fun run, PAX: @Peaches , @fun run, @Spackler, @Splash, @Matlock, @Mr. Fixit, @OneHit, @TaterSalad, @Loofah (FNG), @Squash, @PonyExpress, @Szczerbiak INTRO: Disclaimer Today we Celebrated St. Patrick’s Day and told his story through a beatdown. WARM-O-RAMA:The year is 385 and Rome controlled most of the known world. Train like Roman Soldiers:When on the move, a Roman soldier would be required to run in formation 18.9 miles (20 Roman miles) in Read more…

9 PAX 0 FNGS Q: GPS PAX: @Mountain Moma, @Messy, @Chester, @GPS, @TI, @Cub, @Hacker, @Capsize, @Weezer INTRO: 5 Core PrincipalsDisclaimer WARM-O-RAMA: SSH 20Big Arm Circles 20Big Arm Circles Reverse 20Truck Rotation Clockwise 16Truck Rotation “Anti-clockwise” 14 Count-O-Rama THE THANG: Mosey to Mercer stairs Toe touch (25) Partner up, Find a bench100 urkins @ bottom while partner sprints to the top and does 5 burpees, switch until finished, plank till 6. 75 air squats @ Read more…

12 PAX 1 FNGS Q: @Szczerbiak, @fun run, PAX: @Peaches , @fun run, @Spackler, @Splash, @Matlock, @Mr. Fixit, @OneHit, @TaterSalad, @Loofah (FNG), @Squash, @PonyExpress, @Szczerbiak INTRO: Disclaimer Today we Celebrated St. Patrick’s Day and told his story through a beatdown. WARM-O-RAMA:The year is 385 and Rome controlled most of the known world. Train like Roman Soldiers:When on the move, a Roman soldier would be required to run in formation 18.9 miles (20 Roman miles) in Read more…

11 PAX 0 FNGS Q: So crates PAX: Dirty DawgRVPalladianMonteMcFlyGatorMooMooBufordRalphso crates WARM-O-RAMA:Moraccan Night Clubs — 15 ICSeal Claps — 15 ICOver Head Claps — 15 ICCotton Pickers — 15 ICBear hugs — 4 count IC THE THANG:Mosey to track. Bear Hugs – 10 ICChinooks – 15 ICimperial walkers – 10 ICSSH – 15 IC Split into 2 groups. One group does pullups, merkins, knee raises, and squats. 3 each, as fast as you can rotate. Read more…

7 PAX 0 FNGS Q: Sag/Fun Run PAX: Maestro, Splash, Tater, Peaches, Zerbs INTRO: Disclaimer WARM-O-RAMA:SSH Daisy PickersFinkle SwingsBear Hugs THE THANG: Mosey to Playground,15 burpeesAMRAP pull-ups 25-2ct Mnt climbersAMRAP dips35- 2ct American HammersAMRAP MerkinsShuttle run10merkinsShuttle run with 5 air squats at each stop15 air squatsMosey to flagCop 10-Monkey Humpers -Sag passed the baton to Fun Run Mosey to the carpool loop then 12 days of Christmas:5 burpees and mosey a lap, 5 burpees and Read more…

4 PAX 0 FNGS Q: Capsize PAX: Cub, Chaps, Tripod INTRO: 10 4 count high kneesBack stretch10 count SSH10 4 count bear hugs WARM-O-RAMA:Moseyed to coupons and Cusacked back THE THANG:With coupons built one set on another starting with5 man makers then added 10 irkins5 man makers, 10 Irkins, 5 man makers, 10 irkins, 15 overhead press5 man makers, 10 irkins, 15 OHP, 20 curls5 man makers, 10 irkins, 15 OHP, 20 curls, 10 shoulder Read more…

6 PAX 0 FNGS Q: Maestro PAX: Gepetto, peaches, Szcerbiack, Flowmax, OneHit INTRO:6 of y’all beat the Monday fart sack only to Cary coupons in a circle, it was fantastic!Got right go it this morning. Gave a disclaimer and wanted to get started. I had a lot planned and wanted to get it all in. Seemed fairly relaxed as the pax chatted about the weekend before 5:15 WARM-O-RAMA: Big arm circles Ic 12Ruck Merkins Amrap Read more…