6 PAX 0 FNGS Q: Viking PAX: Socrates, McFly, Homer, SAG, Dirty Dawg INTRO: Disclaimer and 5 core principles WARM-O-RAMA: big arm circles, bear hug, windmill, calf stretch, quad stretch Mosey to track THE THANG: “back to school, back to school, to prove to dad that I’m not a fool” Billy Madison Lap1st – Air Squat x 12Lap2nd – Air Squat, SSH x 12Lap3rd – Air Squat, SSH, Lunges (sing. ct) x 12Lap4th – Air Read more…

10 PAX 0 FNGS Q: MooMoo PAX: Sag, Gator, Viking, Cabbage, Dirty Dawg, Cabbage, Maestro, Homer, Rafiki INTRO:Disclaimer and brief intro WARM-O-RAMA:big arm circles, bear hugs, side straddle hops THE THANG:1 mile circuit on track broken into 2 lap sections. Run straight away, first half curve lunge walks, 20 squats, second half curve imperial walkers, run straight away, first half curve bear crawls, 20 merkins, second half of curve karaoke back to start line. Do Read more…

8 PAX 0 FNGS Q: Maestro PAX: Capon, Chavez, Sec, Peaches, One-Hit, Spackler, Sag, INTRO:A couple of us came in on 2 wheels YHC included. It was great to see some newer guys their (Capon and Chavez). As I ran up to the circle we started up with Intro. Mumble chatter and spirits were was high. All pax had a good time ragging each other. WARM-O-RAMA:The bear hug IC 12Imperial walker IC 12SSH IC 25HILLBILLIES Read more…

4 PAX 0 FNGS Q: Switchgrass PAX: Chaps, Capsize, Weezer INTRO:Cold frosty morning for disclaimer and pledge. WARM-O-RAMA:25x 4ct Smurfjacks15x 4ct little baby arm circles frontward and backwards arm and leg stetches 11s decreasing derkins by increasing Bruce Lee’s THE THANG: MARSOC Short Card 30x: MerkinsSquatsLBCJump SquatsMerkinsMtn Climbers 4 ctFlutter Kicks 4 ctDipsMerkin ThrustersSSH 4 ctFlutter Kick 4 ctBBSMerkin Thrusters LungesHello DollyAmerican Hammer 4 ct 10x:Burpees and 8 ct Bodybuilders twice each After every 5 Read more…

10 PAX 0 FNGS Q: Tattnall PAX: Yoshi, Kudzu, GPS, Tig, Curly, Mr Fixit, Peaches (respect,) One Hit, Peacock INTRO: 5 core principles, disclaimer. 10 Pax crawled out of their toasty warm racks this morning for some holiday fellowship! WARM-O-RAMA: False advertising. It was not warm. SSH, Cherry Pickers, Quad Stretch, Arm Circles THE THANG:Mosey to Denver’s, then T urkish Get Ups- 20 x OYO. Everyone loved these.H igh 5 Merkins w/partner- 20 x OYOA Read more…

9 PAX 0 FNGS Q: Maestro PAX: Gator (respect), Moo Moo, Monte, cabbage, McFly, Viking, Dirty Dog, Palladian (respect) INTRO: Beautiful crisp morning. Missed a few regulars but still had a great time. I’m encouraged by all of you pax. You met the burpee and merkin dap with not so much enthusiasm but with steadfastness! I’m aware that I always start off with big arm circles so your chuckles did not go unnoticed. McFly said Read more…

2 PAX 0 FNGS Q: TI/Capsize PAX: TI, Capsize INTRO: TI and Capsize split the Q with Capsize arriving late WARM-O-RAMA: 15 each ICBear hugWindmillBACLACDaisy PickerThen Mosey to coupon to grab block where we did:11’s with block at station 1 in far left canopy and station 2 being at 2nd parking sign. Station 1 is goblet squats and station 2 is star jacks THE THANG:Block work:Everything in 21’s ICSSH’sSpider-Man CurlsGoblet squatBBSU’sMosey around parking lot and Read more…

10 PAX 0 FNGS Q: Mr. Fixit PAX: SEC, Kudzu, Curly, Tater Tot, Pooh, Spackler(respect), Szerbiak(respect), Rambler, Roll Tide INTRO: Sunrise roughly 7AM these days making for a cool but beautiful and definitely tolerable morning. Pax came bundled up and layered but wasn’t long before gloves and hats were strewn about all over the place. I even saw a few beads of sweat. A true sense of accomplishment for the Q when you see perspiration Read more…

9 PAX 0 FNGS Q: Sag PAX: Maestro, So Crates, Cabbage, Dirty Dawg, Debris, Gator(Respect), Moo Moo, Paladean(Respect), Sag INTRO: It was a cold crisp morning and 9 pax made the decision to get out of bed. Dirty Dawg was abandoned by Viking, but Cabbage swept in to get him to the beatdown. WARM-O-RAMA:SSH 15ICBear Hug 12ICMountain Pooper 10ICDaisy Pickers 12IC THE THANG: Mosey to a good section of side walk for some ascending curb Read more…

12 PAX 0 FNGS Q: Tattnall PAX: 12 Hims beat the fart sack this morning and got in a few burpees. One Hit, Tater Salad, Flomax, Sczerbiak (respect,) Tig, GPS, Curly, Kudzu, Peacock, Mr Fixit, Yoshi INTRO: 5 core principles + disclaimer WARM-O-RAMA: 5 Kraken burpees; bear crawl to top of driveway, crawl bear back down. Mosey to Denver’s parking lot. SSH x 25, 5 burpees. Imperial Walkers x 25, 5 burpees. Big Arm Circles Read more…