AO: ao-hermods-hideaway Q: Szczerbiak PAX: Goose, Szczerbiak, Vanilla Bean, Polaroid, Rug Burn FNGs: None COUNT: 5 INTRODUCTION: Welcome to F3! 5CP MS Credo Disco Streaker’s Credo YHC has been reading about running again and wanted to try the 30-20-10 Interval training – Modified slightly for F3 (doubled) for use on Read more…
AO: ao-the-pantheon Q: Spackler PAX: Lobos, Peaches, Polaroid, Schrute, Spackler FNGs: None COUNT: 5 INTRODUCTION: Went through the disclaimer, 5CP, MS and Credo WARMUP: THE THANG: We did a lap around the church in case there were stragglers but then remembered Scooter was participating in the Blue Ridge relay so Read more…
AO: ao-the-complex Q: Back Draft PAX: Back Draft, Biff, Cousin Eddie, Ranga, Boots, Boom Box FNGs: 1 Boom Box COUNT: 6 INTRODUCTION: Disclaimer, Mission, 5 Core WARMUP: Arm circles forward and reverse Daisy pickers Willie Mays Hayes PAX choice (stretch what you need to) THE THANG: Parking lot: 11s across Read more…
AO: ao-the-scrape Q: Brawny PAX: Beetlejuice, Brawny, CurveBall, The Grinch, SIMPLE MAN, Hinged FNGs: None COUNT: 6 INTRODUCTION: DISCLAIMER CREDO MISSION STATEMENT WARMUP: Daisy Pickers IC X10 Bear Hugs IC X10 SSH IC X10 Imperial Walkers IC X10 THE THANG: Groups of 3 – 10 minutes Partner 1 – 5 Read more…
AO: ao-the-pantheon Q: Peaches PAX: Dangerfield, McStuffins, Peaches, Polaroid, Shanks, Spackler FNGs: None COUNT: 6 INTRODUCTION: Welcome Disclaimer 5CP’s MS Credo WARMUP: SSH’s 10 IC High Plank 10 IC Shoulder Taps 10 IC Bear Hug 10 IC LAC’s 10 IC Grady Corn 10 IC THE THANG: BOMBS/Mosey/Step up’s/Hill Burpee 5 Read more…
AO: ao-the-complex Q: Ranga PAX: Bagpipe, Biff, Gnat, Waterboy FNGs: None COUNT: 5 THE THANG: Ruckin’ 3.21mi, 16.2/mi PRAYER REQUESTS AND PRAISES: Bagpipe’s mom and her heart. All involved at Apalachee HS including Ranga’s sister who teaches there.
AO: ao-wilderness Q: Capsize PAX: SIMPLE MAN, Boucher, CurveBall, Jeter, BlueBird, Chaps, Capsize, Olaf, Snowflake, Digit FNGs: None COUNT: 10 INTRODUCTION: 5 core, mission statement, disclaimer WARMUP: back stretch, quad stretch, high knees, SSH’s THE THANG: Moseyed to coupons and suitcase carried back to park for 4 corners 1st round Read more…
AO: ao-yard Q: Fun Run PAX: Dirty Dawg, Mr. Beast, Ratatouille, Fun Run FNGs: None COUNT: 4 INTRODUCTION: Disclaimer, 5CP, Mission Statement, Credo WARMUP: BAC IC X 10 Bear Hugs IC X 10 Daisy Pickers IC X 10 Tempo Merkins IC X 20 THE THANG: Bear crawl up the hill Read more…
AO: ao-the-complex Q: Cousin Eddie PAX: Back Draft, Cousin Eddie, John ‘Beach Body’ Stevick, Boots, Gambler FNGs: None COUNT: 5 INTRODUCTION: Disclaimer 5 principles WARMUP: Warm up 5 burpees Little Arm circles Reverse Big arm circles Reverse 15 merkins 10 daisy pickers 10 hillbillies .25 mile run 15 merkins half Read more…
AO: ao-moneypit Q: Mr. Beast PAX: Piggyback, Downy, Eeyore, Ratatouille, Mr. Beast, Gaylord, Vanilla Bean FNGs: None COUNT: 7 INTRODUCTION: Disclaimer, 5 CP, mission statement, credo WARMUP: Bear hug 10 IC Big arm circles 10 IC Overhead clap 10 IC Chinook 10 IC Imperial walker 20 IC Daisy picker 10 Read more…