7 PAX 0 FNGS Q: Tater Salad PAX: Rainbow Row, Cousin Eddie, ER, BeachBody, The Grinch, Backdraft INTRO: standard WARM-O-RAMA:Windmill Daisy pickers Merkins Shuttle run w/ bob Hurleys and merkins at each end THE THANG: Tabata 3 rounds1. Moving Merkins2. BB3. Ski Jumps4. Crucible merkins5. Flutter Kicks6. Smurf jacks7. In Read more…
6 PAX 0 FNGS Q: Bewyack PAX: DownyGapettoChaps MaestroFun runBewyack Disclaimer 5 coreMissionCredo – focus on the credo today since Yhc is trying this whole streaking thing – there’s a bit of caution and reservation. We streaked 5.11 miles. Yhc stopped to walk 3 times. His pace was 10.19 for Read more…
8 PAX 1 FNGS Q: Ralph PAX: Ralph Micro Cabbage Dill Tonka Slowpoke Sag OVERBOARD-FNG Intro:Welcome, Disclaimer, 5 Core Principles, Warm-O-Rama: None The Thang: 2.5 mile PAX RUCK around forsyth Mary:None COT: Count-a-Rama/Name-o-Rama/Named New FNG Overboard Announcements/Prayer Requests: Dill and the other spring sport coaches as they prepare to start Read more…
7 PAX 0 FNGS Q: Szczerbiak PAX: Big Chick, Geppetto, Myrtle, Spackler, Free Bird, Scooter, Szczerbiak RUCK LOG: 2.67 Miles39 Degrees F / Clear – Full Moon Today we talked about the first QPoint – Disruption – Disturbance to the Status Quo. A leader is not afraid, and actually seeks Read more…
15 PAX 0 FNGS Q: Bewyack PAX: SecTommy boyRun flatRoll tideTater saladSpacklerPooFree birdBig chickPeachesZerbMyrtleMr fixitBewyackMoped Disclaimer 5 coreMissionCredo The theme was disruption and so I thought we’d start with an unusual warm up exercise… Lbc 25Merkin 25SSH 25Burpee 25 Mosey to the field Bear crawl to the coupon pileIssue coupons Read more…
2 PAX 0 FNGS Q: Dill PAX: DillMicro Pop-up Pre-runIntro:Welcome….Don’t over due it. (Famous last words) Warm-up: Does a dog stretch before it runs?! Thang:Ran 4.2 milesMile 1: 9:23 (Dill’s easy pace)Mile 2: 8:24 (Micro’s easy pace)Mile 3: 8:17 (Micro’s easy pace)Mile 4: 8:23 (Micro left me and I ate Read more…
10 PAX 0 FNGS Q: Dill PAX: RalphDillTonkaMooMooGatorOverboardDukeBreadboxSlowpokeSag Intro:Welcome, Disclaimer, Mission Statement, 5 core principles, creed Warm-up: SSH 15 ICChinook 10 ICHillbillie 15 ICBig arm circle 5 ICReverse Big arm circle 5 ICDaisy Picker 20 IC Mosey to coupons Mosey to track doing shoulder carry Thang: Backbreaker DORABlockees 100Blockswings 200Bentover Read more…
Hello Macon, To protect your privacy, this is a reminder that you have your Web & App Activity setting turned on. Web & App Activity is a setting that lets you save to your Google Account the things you do on Google sites, apps, and services, including your searches and Read more…
3 PAX 0 FNGS Q: Cousin Eddie PAX: Cousin Eddie, Beach Body, Newman INTRO:Disclaimer THE THANG:Ruck 3.1 miles COT:Prayer/Praise – continued prayer for pregnancies, sick kids, growth within the F3 community in Wr
14 PAX 0 FNGS Q: Gps PAX: Long haul (respect), Gepetto, Run flat, Maestro, Scooter, Spackler (respect), Scope Down (respect), Mulligan, Nature boy, One Hit, Huffy, Cisco, Gps, Big Chick, We rucked! COT:Count-O-Rama, Name-O-Rama.Announcements – 5k coming up, Prayer/Praise – Crossroads men,Archie- Infantile spasms, One Hit and M traveling.