10 PAX 1 FNGS Q: Fun Run PAX: Downy, Precious, Spackler (R), Free Bird, Fun Run, Run Flat, Myrtle (RR), Buzzard (FNG), Roll Tide, Sherlock INTRO: Disclaimer5CPMission StatementCredoSpackler has the 6 today WARM-O-RAMA: Daisy PickersSSHHillbillies THE THANG: Mosey to the carpool loop for a little Dora 1234:100 BBS200 Merkins300 Squats400 Read more…
13 PAX 0 FNGS Q: Geppetto PAX: BewyakSloppy JoeAbacusSpackler (R)Tater SaladPeaches (R)Run FlatFun RunOne HitMyrtle (RX2)Big ChicScooter/Pooter/Juicy-PootGeppetto INTRO: My name is Geppetto, I’m a volunteer and everything is voluntary. Modify up or down as needed. Bewyak gave us the core 5Myrtle gave us the thing… Creedo was given by YHC Read more…
3 PAX 0 FNGS Q: Cousin Eddie PAX: Cousin Eddie, ER, Beach Body INTRO: Disclaimer, Core PrincipalsCardinal’s V-QWARM-O-RAMA:15- Side Straddles Hops10- Tempo Merkins*10- Flutter Kicks Double Count10- Little Baby Arm Circles Forward10- “ “ Backward10- Hallujahs20 Sec. Samson Hold*10-Knoxville Cherry Pickers*10-Willie Mayes Hayes THE THANG:2×5-Burpees, Big Boys, Heels to Heaven Read more…
8 PAX 1 FNGS Q: Duke/Cardinal PAX: DillSlowpokeBullCabbageBreadboxPalladean (R)Wasabi (FNG)Duke INTRO: Welcome, 5 Core Principles, Credo, Disclaimer, Mission Statement WARM-O-RAMA: I will defer to the link (docs.google.com/document/d/1AQZ4ufpg__cNqglILGAcQygex-Y4-T6Z23uyOBT4U74/edit) to Cardinal’s VQ for the Warm-O-Rama and the Thang. We ran from the first light post past the Rec Dept to the next Read more…
4 PAX 0 FNGS Q: Fun Run PAX: Run Flat, One Hit, Chaps, Fun Run INTRO: Disclaimer5CPMission statementCredo WARM-O-RAMA: Daisy Pickers, SSH, Imperial Walkers THE THANG: We ran 5 miles. There may or may not have been some puking along the way. Lost a lot of good breakfast out there. Read more…
4 PAX 0 FNGS Q: Tonka PAX: Tonka DukeCabbage Bull Welcome Disclaimer Ruck:Left Baseball parking lot, went through MP parking lot, past football stadium, to and through DOC campus, to courthouse square and back to parking lot. 2.5 miles. No Mary COT:Count a Rama, Name a Rama, Announcements, Prayer.
2 PAX 0 FNGS Q: Dill PAX: DillOneHit Intro:Welcome, disclaimer, mission statement Temp: 34F Windchill: 24F (Ole Glory was flying)Partly Cloudy Warm-up: Does a dog stretch before it runs?! Thang:Mosey for 800m Warmup8x200m repeats (jog in between) *we hit 46-48 seconds every repeat with a STRONG headwind for the last Read more…
7 PAX 2 FNGS Q: Maestro/Downey PAX: Maestro, Downey, Dirty Dawg, Jane, Jacket, Skeeter (fng) Myogi (fng) INTRO:called morning at Ocoee Ridge camp but high spirts and some nervous jitters among some of the young boys. They did great and some of us old timers got in a good workout Read more…
10 PAX 0 FNGS Q: Roll Tide PAX: Alter Boy, One Hit, Buick, Free Bird, Myrtle (RR), Big Chick, Peaches (R), SEC, Dill, Roll Tide Intro – Core principle #2 is open to all men. How often do we notice if we are truly inviting to all men. Notice how Read more…
8 PAX 0 FNGS Q: Capsize PAX: Mt. Mama, Chaps, Cub, Weezer, Firefly, Moon Dolphin, TI, Capsize , Cardinal INTRO: we set out to honor Cardinal, our fallen F3 brother. We prayed for his family and friends. Disclaimer and followed his VQ workout WARM-O-RAMA:I will defer to the workout posted Read more…