6 PAX 0 FNGS Q: OneHit PAX: Flomax, Rudy, Tig, Maestro, Szczerbiak INTRO:Disclaimer & 5 Cor Principles were stated WARM-O-RAMA:Bear Hug x 10Cotton Pickers, chinooks x 12SSHx25 THE THANG:Ruck up and head down lot, around by putting green, up the steps and back down to the track for 4 stations on the track.Station 1: SquatStation 2: CurlStation 3: Man MakerStation 4: Upright Row 25 Reps each station, ruck from station to station. Trying to get Read more…

6 PAX 0 FNGS Q: Capsize PAX: TI, Mountain Mama, Chaps, Messi, Chester INTRO:SSH’s 25IC 4 count, Bear hugs, imperial walkers, arm stretches , high knees all 15 4 count IC WARM-O-RAMA:Mosey to coupon stack and Cusacked to fountain THE THANG:Wheel of pain with 7 spokes 1st 10 burpees in 1 minute, 25 merkins in 1 minute2nd 10 burpees in 1.20, 25 merkins in 1.203rd 30 shoulder destroyers, 30 dips4th 15 4 count IC dirty Read more…

10 PAX 0 FNGS Q: Mr. Fixit PAX: Roll Ride, Curly, Free Bird, Spackler(respect), Zerbiak(respect), Mr. Miagi(respect), One Hit, Maestro, SEC Unusually warm December morning but awesome day to get out and suffer through one with some brothers. We got after it early and kept the pedal down the whole way. There was a little discussion about splashing merlot but thankfully I didn’t have to witness that or I may have joined in. Love you Read more…

7 PAX 1 FNGS Q: Boucher PAX: Weezer, One Hit, GPS, Capsize, Mr. Fixit, Tadpole (FNG Chris Smith) INTRO: disclaimer WARM-O-RAMA: bear hugs, cherry pickers, big arm circles, high knees, SSH THE THANG:mosey warmup half-lap around the park40 air squats30 lunges single-count20 BBSU10 2-pump burpeeslap around the park – jog long sides, sprint short sides10 burpees10 flutter kicks 4-count10 hand-release merkins10 SSH 4-countlap around the park – jog long sides, sprint short sidesREPEAT until time Read more…

5 PAX 0 FNGS Q: Maestro PAX: Tatnall Respect, zerbiak respect, Spackler Respect, Spalsh INTRO: disclaimer: we all modify no shame in it fellas. We are here to push ourselves. So where were you at 6 months ago? Are you pushing yourself harder than that? Do you find that the exercises are harder/easier. You know what to expect out in the gloom make sure you modify up or down depending on you. Push yourselves you’ll Read more…

9 PAX 0 FNGS Q: Maestro PAX: Curly, Tig, szerbiak, zamboni. One hit wonder, mr fix it, pointer, kudzu, INTRO:Moleskin I enjoyed pushing myself this morning fellas! You pax push me harder than I could myself. Not sure if Tig broke his brick on purpose. Thanks to Fixit for picking up the q as I struggled with tech. Thanks to tatnall for checking in on us. Burbees 10Disclaimer,5 core principles F3 Mission WARM-O-RAMA:Grab 2 red Read more…

3 PAX 0 FNGS Q: Capsize PAX: TI, Cub INTRO:3 pax embraced the Monday morning 5:30 cold for a beating. Nice job WARM-O-RAMA:All IC 4 count, counting down from 25,20,15,10,5SSH’sImperial WalkersHigh KneesBear hugsDiamond merkinsStretch THE THANG:Mosey for a lap around the parking lot before Dora 3-2-1 with a Bernie out and jog back 15 yards300 team spider man 3 count200 squats100 2 count lunges MARY: double Mary today for 12 minutes4 count crunchy frog 254 Read more…

12 PAX 1 FNGS Q: OneHit PAX: Miyagi (FNG) , Roll Tide , Mr Fixit, Szczerbiak, Tater Salad, Free Bird, Peaches, Spackler, Huffy, SEC, Maestro (he was late) INTRO:Disclaimer & 5 core principles announced WARM-O-RAMA: Bear hug, Windmill, Mnc x 12 THE THANG: OneHits 43/17 Beatdown 43 Seconds instead of 45 , in honor of my 43rd birthday today. 43 second high intensity of each exercise with 17 seconds rest Rinse and repeat 48 times Read more…

5 PAX 0 FNGS Q: Boucher PAX: TI, Weezer, Chaps, Cub INTRO: WARM-O-RAMA: • Bear hugs • Don Quixote • SSH • Puttin on the Ritz (4-point toe touches) • Daisy pickers • Big arm circles THE THANG: • Mosey to corner 1 of the park ○ Wide merkins 4-count x10 ○ Diamond merkins – 4-count x10 ○ Merkins – AMRAP 1min, 40sec, 20sec • Mosey to corner 2 of park, grab a wall ○ Read more…

8 PAX 0 FNGS Q: Capsize PAX: TI, Mountain Mama, Chaps, Weezer, Cub, GPS, Boucher INTRO: SSH’s, Imperial Walkers, high knees, trunk rotations, arm stretches, bear hugs, Spider-Man, all 4 count IC 30, 20, 15, 15, 15, WARM-O-RAMA:Mucho chesto 15 4 count wide merkins, 10 4 count merkin swipes, 5 4 count diamond merkins THE THANG: call this “ the tour of lovelies” we mosey from the fountain deep into the heart of the Mercer Read more…