13 PAX 0 FNGS Q: Maestro PAX: Piggy backRun flat BewyakOnehitNature boyCapsize Respect!HuffyMyrtle Double RESPECT Mr. FixitSECMaestroSczerbiack Respect!Scooter INTRO: good to see some fellas back out at about face where they belong! WARM-O-RAMA: Willie mays haysDaisy pickers Hillbillies Merkins tempo THE THANG:Grab a block and cusack to the retail shop Read more…
3 PAX 0 FNGS Q: ER PAX: Beachbody Cousin EddieER INTRO:– Disclaimer – Mission Statement – Core Principles WARM-O-RAMA:– Side Straddle Hop – 15 IC – Don Quixote’s – 15 IC– Arm Circles big and small (forward, backward, chinooks) – 15 IC– Daisy Pickers – 15 IC– Imperial Walkers – Read more…
2 PAX 0 FNGS Q: Duke PAX: WadersDuke INTRO: 5 Core Principles, Mission Statement, etc. WARM-O-RAMA: Waders and I looked around to figure out which direction to run and decided to go toward the square. THE THANG: 4.55 miles in 40:22. Waders was pulling this guy down the road. Thankful Read more…
4 PAX 0 FNGS Q: Chaps PAX: Capsize (R), Chaps, Cub, Noseeum (F3 Alpha) INTRO: we got a slightly late start as Chaps came out of the mist to plant the flag in the soggy earth. Chaps not professional. Do the hard thing…safely. WARM-O-RAMA:10 Bear Hugs IC10 burpees OYO10 Don Read more…
10 PAX 0 FNGS Q: Geppetto PAX: Szczerbiak (R)Spackler (R)Scope Down (R)Big ChicOne HitRun FlatAbacusSubScooterGeppetto INTRO: Welcome to F3Count off so when bertha eats another rucker we know about it… Run Flat consulted YHC about bringing a sand bag, I was on board. Then he upped the stakes and offered Read more…
18 PAX 0 FNGS Q: Ralph PAX: Ralph Micro Moo Moo (R) Grimace Gator (R) McFly Tonka DukeCabbageNightlightSlowpoke Freon SagWader Dill Dirty Dawg Rubber Palladean (R) Intro:Welcome, Disclaimer, 5 Core Principles, Warm-O-Rama: SSH- 15 ICDaisy Picker- 15 ICMonkey Humpers-15 IC Original plan was nosey to the square and do 4 Read more…
9 PAX 1 FNGS Q: Fun Run PAX: Bewyak, Tater, Precious, Free Bird, Buzzard, Roll Tide, Myrtle (RR), Piggy Back (FNG), Fun Run INTRO: Disclaimer, 5CP, Mission Statement, Credo WARM-O-RAMA: SSH X 10Daisy Pickers X 9Willie Mays Hays X 8Tempo Merkins X 19 THE THANG:Mini Murph:10 pull-ups, 20 merkins, 30 Read more…
6 PAX 0 FNGS Q: Downy PAX: Downy, Geppetto, One Hit, Maestro, Scooter, Run Flat Intro, Disclaimer, 5 Core Principles Warm-o-rama:Billy Mays HaysDaisy PickerBear HugBig Arm Circles (reverse)Squat StretchLunge Thang:Ruck COP 10 Burpees20 Squats20 Tricep Extensions20 Rows (Hard Way) Repeat x2 Man in the Pan PAX hold rucks overheadHIM in Read more…
5 PAX 0 FNGS Q: Cousin Eddie PAX: Cousin Eddie, ER, Back Draft, Rainbow Row, The Grinch INTRO:Disclaimer, Core Principals, Mission Statement WARM-O-RAMA:15 little arm circles forward15 ” ” reverse15 nig arm circles forward15 ” ” reverse15 bear hugs15 daisy pickers THE THANG:Mosey to CouponsBirthday workout total to 36Mosey to Read more…
3 PAX 0 FNGS Q: Duke PAX: DillSlowpokeDuke INTRO: Welcome, 5 Core Principles, Credo, Disclaimer, Mission Statement WARM-O-RAMA: SSH 15 ICMoroccan Night Clubs 10 ICDaisy Pickers 15 ICChinook 10 ICBear Hugs 15 IC THE THANG: Mosey to Pavilion 5 to pick up coupons. Cusack to BOMBS, POUND TIME Since we Read more…