8 PAX 0 FNGS Q: Micro PAX: Micro, cabbage, slow poke, bull, Duke, Ralph, Freon, Tonka INTRO: I’m micro, not a prof. Push yourself but don’t hurt yourself, liability WARM-O-RAMA:daisy pickers, mountain climbers, beer hugs, up downs THE THANG:11’s coupon crunches, lunge walk, coupon squat thruster, Bernie. Urkins… FLAG FOOTBALL!! Read more…
7 PAX 0 FNGS Q: Mr. Fixit PAX: Mr. Fixit, Maestro, Dirty Dawg, Cadillac, Smack, Fun Run, Zerb INTRO:Disclaimer, 5 Principles, Mission, Credo WARM-O-RAMA:Quad Stretch – 10 IC each legGroin stretch – 10 IC each legHamstring Stretch – 10 IC each legCalf Stretch – 10 IC each leg THE THANG:Some Read more…
12 PAX 0 FNGS Q: Gps PAX: Big Chick, Gepetto, Scope Down (respect), Spackler (respect), Sec, Nature boy (whoo), Huffy, One Hit, Myrtle (respect) (respect), Piggyback, Scooter, Gps, Great Day to Ruck! COT:Count-O-Rama, Name-O-Rama.Announcements – 5/13- F3 Anniversary Convergence., Slack,Prayer/Praise – Huffy’s grandad, Billy Allen, is having shoulder surgery this Read more…
3 PAX 0 FNGS Q: Back Draft PAX: ER, Rainbow Row, Back Draft (Q) INTRO:DisclaimerGroup effort on 5 CoreMission StatementCredo WARM-O-RAMA:Sets of 10Daisy PickersWillie Mays HayesGoose StepImperial WalkersMosey around Central to Coupons THE THANG:4 rounds all with 10 slooooowwwww reps:Coupon CurlsFreddie Mercury ICCoupon Tricep ExtensionAmerican Hammer ICCoupon bent over rowsFlutter Read more…
15 PAX 0 FNGS Q: Palladean PAX: Moo mooPrimeRalphFreonSocratesMicroDirty DawgDillGatorCabbageMonteGrimaceMcFly PalladeanWaders Disclaimer Warmorama: Bear Hugs 10 ICArm circles with Mollys songSONG: Beverly Hills by Weezer SSH and Imperial Walkers with Burpees for each Beverly Hills. 17 burpees Daisy Pickers 10 IC Mosey to Mt McFlyWhere YHC had places 2 new Read more…
7 PAX 0 FNGS Q: Bull PAX: DukeTonkaNight LightWoodyRonaldoSlowpokeBull WelcomeDisclaimerPush Yourself but modify as needed5 Core PrinciplesWarm Up-Imperial Walkers- 10 ICDaisy Pickers- 10 ICMoroccan Night Clubs- 10 ICToe Touch- 10 seconds OYOMountain Climbers- 20 OYOCusack down to the Pain Locker to grab a coupon and Cusack backThe Thang10 Repetitions of Read more…
7 PAX 0 FNGS Q: Szczerbiak PAX: Weezer, Cub, TI, Capsize, Scooter, Tripod, Szczerbiak Ruck Log:Temperature 51 Degree FMiles: 2.3Flights of Stairs: 17 Today we rucked through Mercer Campus passing the Hilton, then headed back to The Wilderness. Several good conversations throughout. We talked about the “Verse of the Day”:Psalm Read more…
15 PAX 0 FNGS Q: Tater Salad PAX: IKEA, Myrtle, Maestro, Run Flat, Roll Tide, OneHit, buzzard, free bird, baby daddy, piggy back, Spackler, fun run, Mr. fixit it, Buyack INTRO: standard. Luckily 5:15 some when it did because the gloom mumble chatter was going south…..literally😁. WARM-O-RAMA:Randy’sDaisy Pickers Laney Lu Read more…
7 PAX 0 FNGS Q: Run Flat PAX: StandbyQ-Tip Back DraftRainbow RowCDOBuickRun Flat INTRO:Standard Disclaimer5 Core Principles F3 Mission StatementCredo WARM-O-RAMA:Big Arm Circles Forward x12 ICBig Arm Circles Reverse x12 ICDaisey Pickers x12 ICWilly Mays Hays x20 IC THE THANG:We moseyed an entire 10ft to the line up on a Read more…
13 PAX 0 FNGS Q: Capsize PAX: Capsize, One hit, Myrtle, Nature Boy, Huffy, SEC, Scooter (not Skeeter), Szerbiak, Maestro, Mr. Fixit, Buzzard, Baby Daddy, Piggy Back INTRO: push your self don’t hurt yourself, modify as you see fit WARM-O-RAMA:High KneesBack stretchWillie Mays HaysBear Hug10 count IC merkin THE THANG:Pain Read more…