AO: Ao-Wilderness Q: TI (Adam C) PAX: Capsize, Chaps, Matt Buren-f3 Cub, Ben Stallard (TaterSalad), TI (Adam C), Steven DeGeorge, T-Zo (Pat Day), Q-Tip, None , Stone Cold FNGs: 1 Stone Cold COUNT: 9 WARMUP: Advanced linear warmup: -knee squeeze to chest -heel to butt bird dog -hacky sack squeeze Read more…
AO: Ao-Yard Q: Dill PAX: Rhett (Roll Tide) Evans, Myrtle, Szczerbiak, Run Flat, Downy, Dill, FreeBird FNGs: None COUNT: 7 Welcome to F3, Disclaimer, 5 core (Freebird), Mission Statement (Szerb), Creed (Myrtle) WARMUP: Bear hug Chinook Derrick Daisy Picker Smurf Jacks THE THANG: Set the EMOM timer for 2 minutes. Read more…
AO: Ao-Yard Q: Dill PAX: Fun Run FNGs: None COUNT: 2 Omitted Fun Run WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Ao-Big-House Q: Robert King Leonidas PAX: Waders, Buford, Bobber, Ralph, Cabbage, SAG, Micro, MallCop FNGs: None COUNT: 9 WARMUP: high knees, heel kicks, arm circles, side straddle hops THE THANG: Don’t Quit on yourself started with wall sits, first to quit led to hill sprints Next on the block Read more…
AO: Ao-Ruckers Q: Geppetto PAX: OneHit, Piggyback, Buzzard, Brutus, Spackler, Buick, Houlihan, Mr. Beast, Walt Mays F3 Tattnall, Flowmax, Geppetto, Lipitor FNGs: None COUNT: 12 Nice brisk morning with a slight chill in the air, perfect for a ruck. YHC rolled in at 5 and there were already several PAX Read more…
AO: Ao-Pound Q: Dill PAX: Ross (Night Light) Cargle, Cabbage, SAG, Michael Smallwood(Bull), Dill FNGs: None COUNT: 5 WARMUP: Bear Hug Imperial Walker Chinook Derrick Daisy Picker Overhead clap Copperhead squat Tempo Merkin THE THANG: Care bear squared (modified) Iron Pax Week 1 2022 4 squares 10-15yds apart Bear crawl Read more…
AO: Ao-Wilderness Q: Szczerbiak PAX: Tripod, Steven DeGeorge, Szczerbiak FNGs: None COUNT: 3 INTRODUCTION: YHC rolled in on 2 wheels and quickly planted the flag in dry rocky soil about an inch deep. 5CP, Mission, and Credo were all stated by YHC WARMUP: Willie Mays Hays x10 IC THE THANG: Read more…
AO: Ao–Scrape Q: Back Draft PAX: Will St Clair (Rainbow Row), The Grinch, Back Draft FNGs: None COUNT: 3 WARMUP: Arm Circles, Bear Hugs, Quad stretch, Daisy Pickers, Willie Mays Hayes THE THANG: 6 exercises at the concrete pad and an array of tools to work with near Mary, which Read more…
AO: Ao-Red_Dawn Q: Maestro PAX: TheBigCheese, Maestro, Piggyback, Buick, Downy, Fun Run, Run Flat, GPS, OneHit, Brutus, Geppetto, Turn buckle, Penny wise, Lipitor, Mr. Beast, Penny wise, Lipitor, Mr. Beast FNGs: 3 Penny wise, Lipitor, Mr. Beast COUNT: 15 If you haven’t had the pleasure of joining a ruck beatdown Read more…
AO: Ao-Red_Dawn Q: OneHit PAX: Vila, Flowmax, Geppetto, Maestro, OneHit FNGs: None COUNT: 5 Count off & disclaimer After verifying that we all knew the mission statement, core principles and credo, we got started. Bear hugs & big arm circles x 10 Then we streaked ANNOUNCEMENTS: Manion Saturday & convergence Read more…