Author: F3 Meca Slackblast

A Bunch of dips doing dips

AO: f3comanche Q: hammer PAX: buckwheat, forgottenjelly, hammer, pongo, Spaz, sully, yellowcake FNGs: None COUNT: 7 WARMUP: ssh, ist, penny picker, windmill, arm circles, m Phelps, forward fold, mountain climbers, plank jacks, merkins THE THANG: AO Fest: block work- curls, shoulder press, lawn mower pulls, benchpress, tricep extension, LBC, Repeato MARY: low flutter, low dolly, […]

The Flapper

AO: f3harrisburg Q: Kojak PAX: JD, SS Minnow, solocup, Othello, Uncle Floyd, MadDog, Bucky, Vance Mcgee, Constitution, Zin, Red Tape, Gold Rush, Wexler FNGs: None COUNT: 14 WARMUP: Hillbillies Merkins Slow Squats OH Claps Arm Scissors 10 Mountain Climbers between each THE THANG: Jackass Burpee Webbs 1 Burpee to 3 Donkey Kicks Up to 10 […]

Please turn off your auto-lock

AO: all-things-rucking Q: Scrum PAX: Gapper, Handy Manny, Gulfstream, heatstroke, Scrum FNGs: None COUNT: 5 WARMUP: – Mosey out to the far pole (switching things up a bit) – Storm Troopers, Seal Claps, Monkey Humpers, SSH’s THE THANG: – Loaded up with Rucks an Sandbags and rucked over to the lot by the water tower […]

12 days of Christmas – Bell Style

AO: f3dawghouse Q: Slash PAX: turbine, Ticonderoga FNGs: None COUNT: 3 WARMUP: 12 SSH 12 IST 8 Penny Pickers THE THANG: 12 days of Christmas! Complete the first exercise below, run a lap around the courtyard. Complete the second exercise and the first, run a lap around the courtyard. Complete the third, second, and first […]

Pyramid O Fun or If you run the loop clockwise it’s shorter…

AO: f3harrisburg Q: JD PAX: SS Minnow, Bearclaw, Uncle Floyd, gamma, talladega, Kojak, MadDog, Vance Mcgee, Wexler, Constitution, exit54, Peppa FNGs: None COUNT: 13 WARMUP: Run the 1/2 mile loop. THE THANG: 10 – Burpees 15 – WWIIs 20 – Declined Merkins 25 – Step-ups L/R=1 30 – Dips 25 – Jump Squats 20 – […]