10 PAX 0 FNGS Q: Bewyack PAX: HuffyOne hitTater saladMr fixitCapsizeMyrtleGPS Disclaimer standard Focus on low and slow almost trying to get worn out by doing lower reps Get coupons Lunge with coupons ic 7Merkins ic 7 5 core – thank you taterCopperhead goblin squats ic 14Blockees 7 oyoMission statement Read more…
5 PAX 0 FNGS Q: Dill PAX: DebrisDownyDukeDillSzczerbiak Intro:Welcome, disclaimer, mission statement, creed Warm-up: Does a dog stretch before it runs?! Thang:We ran, turned around, and ran some more. Great conversation was had about life. Mary:No time COT: Count-a Rama, Name-o-Rama Announcements: Weasel Shaker challenge, Macon Rocks this Friday Praise: Read more…
5 PAX 0 FNGS Q: ER PAX: BackdraftCDOCousin EddieERRainbow Row INTRO:YHC had the honor to Q on his birthday so the theme of 46 was included as much as possible. Welcome, Disclaimer, Credo WARM-O-RAMA:– SSH 10 IC– Daisy Pickers 10 IC– Imperial Walkers 10 IC– Don Quixote’s 10 IC– Burpees Read more…
13 PAX 0 FNGS Q: Mcfly PAX: Gilligan, mall cop, Socrates, moo moo, dill, waders, micro, Monte, nightlight, dirtydawg, debris, slow poke INTRO: WARM-O-RAMA: BACSide straddle hopsBearhugsHill billies THE THANG: mosey to concrete benches. 100 dips150 step ups200 derkins Mosey to track lot. COP- monkey humpers Pair up…….75 big boy Read more…
7 PAX 0 FNGS Q: Geppetto PAX: Big ChicScope Down (R)Szczerbiak (R)ScooterAbacusTwangGeppetto INTRO: First time in probably we haven’t had One Hit with us on a Tuesday morning ruck! Glad he got some time away with the M! Clear skies, waning moon, no breeze, and a little nip in the Read more…
3 PAX 0 FNGS Q: Chaps PAX: Chaps, Tripod, T-Zo INTRO: Disclaimer (not a professional, TSQ, f3 Macon not Liable.) We are here to do the Hard thing…safely. WARM-O-RAMA:Bear Hugs 15 ICDon Quixote 15 ICBig Arm Circles 15 ICTrunk Rotations 10 each way IC 5 Core principals Mosey to fountain Read more…
5 PAX 0 FNGS Q: Bewyack PAX: PreciousMyrtleFun runSpacklerBewyack Disclaimer Mosey for 10 min5 coreBurpees 10 oyoMission – fun runBurpees 10 oyo CredoBurpees 10 oyoBurpees 3 oyoMosey to the playground for partner work Partner up for 100 donkey kicks200 chins300 merkins400 lbcSprint back and forth in between Mary was mixed Read more…
10 PAX 0 FNGS Q: Mtn Mama PAX: Mtn mama, TI, Cub, Blazer, Tzo Fox, Moon Dolphin, Firefly, Chewy, Messi, Chester INTRO:I’m not a profesh. Please don’t sue WARM-O-RAMA:We moseyed immediately. At every corner of the park we stopped to excercise. 10 burpees, 20 air squats, 30 merkins, and 40 Read more…
12 PAX 0 FNGS Q: Bewyack PAX: HoserMyrtleBig chickAbacusDowny Bewyack Flo maxIKEAFree birdFun runSecGapetto Disclaimer5 core thank you flow maxMissionCredo Gotta say- I wasn’t feelin it this morning- was a little disturbed and confused and over all in a weird mood that prob came through in this very disorganized beat Read more…
11 PAX 0 FNGS Q: Run Flat PAX: SlowpokeDillDukeNightlightBullVikingCabbageSagTonkaRalphRun Flat INTRO:5 Core Principles Mission Statement CredoStandard Disclaimer WARM-O-RAMA:Big Arm Circles Forward IC x12Big Arm Circles Reverse IC x12Daisey Pickers IC x15Bear Hugs IC x12 THE THANG:Moseyed 50 feet to the middle row of parking spaces for 11’s – Paula Abdul Read more…