7 PAX 0 FNGS Q: Geppetto PAX: GPSBig ChicSzczerbiak (R)Scope Down (R)DingoOne HitGeppetto INTRO: Loaded up the rucks and proceeded to ruck! WARM-O-RAMA: Nope THE THANG: It has now become SOP that we visit the name sake of the AO every Tuesday… Big Gurls need love too. MARY: HA COT:Count-O-Rama, Read more…
8 PAX 0 FNGS Q: Run Flat PAX: Free BirdSherlockSubSpacklerBuickFun RunDowneyRun Flat INTRO:Disclaimer 5 Core PrinciplesF3 Mission Statement WARM-O-RAMA:Little Arm Circles (Forward) x15 ICLittle Arm Circles (Reverse) x15 ICSSH x25 ICStanding Hamstring Stretch (Left Leg) OYO hold 20 secondsStanding Hamstring Stretch (Right Leg) OYO hold 20 secondsDaisey Pickers x15 IC Read more…
3 PAX 0 FNGS Q: Iron Pax PAX: Capsize. (R), chaps, cub INTRO: Ironpax week 1. The three C’s did not disappoint. Only disappointment was in Cubs face when he saw the other wilderness pax were not showing up. He made the best of it and turned it into his Read more…
15 PAX 0 FNGS Q: GPS PAX: Run flat, Gepetto, Szczerbiak, Buick, MrFix It, Myrtle, One Hit, Spackler, Scopedown, GPS, Nature boy, Sub, OldMcDonald, French Lick, Myrtle, Dingo COT:Count-O-Rama, Name-O-Rama.Announcements – Iron Pax, Labor day road race Prayer/Praise – Big Chick’s knee recovery , Peaches surgery , Boo boo’s mother Read more…
3 PAX 0 FNGS Q: Weezer PAX: Chaps, Cub, Weezer (Q) INTRO:Disclaimer WARM-O-RAMA:Big arm circles 15 ICDaisy pickers 15 ICHillbillies 15 ICBear hug 15 ICSSH 15 IC THE THANG: Mosey to couponsMosey with coupons to soccer fieldAll about the Benjamins OYO25 curls25 walking lunges Single count25 squats25 walking lunges Single Read more…
16 PAX 0 FNGS Q: Iron pax PAX: Maestro, French Lick, Run Flat, one hit, roll tide, mr Fixit, spackler (r), Myrtle (rx2), SEC, GPS, Free Bird, Szcerbiack (r), Scooter, Buick, Big chick, Old McDdonald, Into: I heard a disclaimer given out This is ironpax fellas. Test your self against Read more…
5 PAX 0 FNGS Q: Szczerbiak PAX: Spackler (R), Myrtle (RR), Geppetto, Scooter, Szczerbiak Ruck Log:We rucked off road on FPD’s cross country trails. The trail was well manicured with fresh wood chips evenly spread, easy on the knees. We held a pace of about 3.8 MPH with an accent Read more…
12 PAX 0 FNGS Q: Dill PAX: Dirty Dog, Ralph, Tonka, Moo Moo(Respect), Gator(Respect), Cabbage, Palladean(Respect), Dill, Breadbox, Micro, Viking, SoCrates INTRO: Welcome, Disclaimer (Mary Persons is not liable for any injury), Mission statement of F3 WARM-O-RAMA:Daisy Picker IC 10Bear hug IC 8Standing Quad Stretch IC 8 (each leg)Moroccan Night Read more…
15 PAX 0 FNGS Q: Fun Run PAX: PumaDownySpackler (R)FixitZerbs (R)Free birdPeaches (R)Loofa (R)TaterOne hitRoll tideSherlockFun runSubShooter INTRO: Disclaimer5 core principlesMission statementCredo WARM-O-RAMA: 10 X BAC IC10 X Daisy Pickers IC15 X Imperial Walkers IC25 X Merkins IC (Holding up and down position at random intervals)Mosey to the carpool loop Read more…
7 PAX 0 FNGS Q: Capsize PAX: Capsize, Falcor, TI, MtMama, ( what’s to be known as the mountain), Cub, Weezer, Maestro INTRO:My body just felt like a run this morning after the practice Iron Pax Q. I guess there is that one to give you time to back out. Read more…