6 PAX 0 FNGS Q: Capsize PAX: Capsize, Maestro, Mt Mama, Chaps, Cub, Tripod INTRO: been a minute since I Q’d. I was really wanting to do some of the things I love. So I called this one “Shoulder Mercy”. Say Mercy!Disclaimer, WARM-O-RAMA:SSH’s, back stretch, high knees, bear hugs, 10 Read more…
7 PAX 0 FNGS Q: Fun Run PAX: Free Bird, Run Flat, Roll Tide, Bewyak, Downy, Lobos, Fun Run INTRO: Disclaimer5-core principlesMission statementCredo WARM-O-RAMA: BAC X 10Merkins X 25Daisy Pickers X 10HR Merkins X 20Bear Hugs X 10Diamond Merkins X 15Shinooks X 10Werkins X 25LAC X 10Inch Worms for about Read more…
9 PAX 0 FNGS Q: SoCrates PAX: McFlyVikingDirtyDawgMooMoo (RESPECT)Gator (RESPECT)DukeMicroPalladean (RESPECT)SoCrates INTRO:Disclaimer. 5 core principles. WARM-O-RAMA:As DirtyDawg mentioned so eloquently: as the temperature drops, it seems the numbers do too. No worries for these PAX. We warmed things up this morning with a little SSH (20IC), hillbillies (20IC), big arm Read more…
21 PAX FNGS Q: Maestro PAX: Maestro, ER, Bread and Butter, Jeter, xerox, Foreclosure, Beach Body, Yoggins, Lazy Dog, Simulator, Mortar, Farva, Next Year, Tater, Run Flat, Buick, Myrtle, Downy Gepetto, Brick, Elmer, INTRO: There we’re 11! FNGs this morning at The Scrape! 8 of us F3Macon guys rode down Read more…
16 PAX 0 FNGS Q: Iron pax/ARR Proctor – Tatnall PAX: Maestro, Downy, Roll tide, One hit, big Chick, Szcerbiack (r), Pooh, free bird, Myrtle (RR), Buick, Run Flat, Fancy, French Lick, Mr Fixit, Tatnall (R), GPS INTRO: IPC week 4 appropriately named Death by Runner. Way to do it Read more…
13 PAX 0 FNGS Q: Dirty Dawg PAX: BreadboxCabbageDillDirty DawgDukeGatorMontePaladinRubberSagSocratesTonkaViking INTRO: Teamwork is the must todayNot a professional: push yourself, but don’t hurt yourself. Modify as necessary WARM-O-RAMA:Toe Touch ICLeft/ Right leg stretch ICIT Left Right ICLow plank calf stretch THE THANG:Groups of 45 station circuit 3x’s-Truck push 200 yds-Tractor Read more…
5 PAX 0 FNGS Q: Szczerbiak PAX: Scooter, Geppetto, Big Chick, Doogie, Szczerbiak Ruck Log: Cool and clear morning with a gazillion stars in the night sky – perfect. Our topic for todays Ruck was Courage. We had some great conversation about what courage is and what it is not. Read more…
9 PAX 0 FNGS Q: Chaps PAX: Boucher, Capsize, Chaps, Cub, Firefly, Moon Dolphin, Sackful, TI, Weezer INTRO: Welcome/Disclaimer WARM-O-RAMA:15 Bear Hugs IC10 Don Quiote IC10 Big Arm Circles IC10 Daisy Pickers ICTrunk Rotations 8 each way IC THE THANG:Mosey to Flathead Hollow Bernie Burps a Bear 5>1 5 Core Read more…
15 PAX 1 FNGS Q: GPS PAX: SUB, Big Chick, One Hit, Scooter, Buick, Maestro, Run Flat, Dingo, Scope Down, Gepetto, Flow Max, Shooter, Szczerbiak, GPS, FNG – Rosie, INTRO: Perfect weather for a ruck! COT:Count-O-Rama, Name-O-Rama. Announcements – BOLO- October Ruck Challenge, Pink out 5k moved indoors, 2.0 may Read more…
15 PAX 0 FNGS Q: Run Flat PAX: RalphSoCratesCabbageMicroDirty DogVikingRubberGreyhound BuickDeWaltDuncanTonkaGatorMoo MooRun Flat INTRO:Standard Disclaimer 5 Core Principles (Burpee Edition)Mission StatementCredo WARM-O-RAMA:I chose to engage all PAX while giving the 5 core principles by starting to my right and asking each PAX to give me one of the 5. No Read more…