AO: f3kannon Q: Sir Topham Hatt PAX: backdraft, Big Tuna, Grandmaster, Gunny, Loafer, Squid, The Burgh FNGs: None COUNT: 8 WARMUP: parking lot jig side step, run, quadrafelia up and down parking lines THE THANG: we picked things up and put them down. Mode on transportation for the timer was lunge walk, bear crawl and […]
AO: f3kannon Q: Big Country PAX: Big Country, Big Tuna, Grandmaster, Heisenberg_Kannon, Sir Topham Hatt, Squid, Voltron FNGs: None COUNT: 7 WARMUP: Usual warm up THE THANG: Ladder 1-15, The W and Mountain Climbers. MARY: Additional abs work and stretching ANNOUNCEMENTS: Christmas party this Friday. COT: Continue prayers for the pax.
AO: f3kannon Q: Big Tuna PAX: Loafer, Grandmaster, Squid, backdraft, Cupid FNGs: None COUNT: 6 WARMUP: Up to the steps to the top level of the deck for SSH, BD SN’s, Arm Circles, Squats, Hillbillies, etc. THE THANG: (1) Tabata – 2 rounds of 12 weighted exercises – 45 seconds work and 15 seconds rest […]
AO: f3kannon Q: Big Country PAX: Big Country, Big Tuna, Grandmaster, look_me_up, Loafer, Sir Topham Hatt, Squid, The Burgh FNGs: None COUNT: 8 THE THANG: We ran, Main, Ridge, down past AL Brown, then hit the inner loop. MARY: Stretching ANNOUNCEMENTS: Christmas party this Friday COT: Prayers for the pax
AO: f3kannon Q: Cupid PAX: Grandmaster, backdraft, Cupid FNGs: None COUNT: 3 WARMUP: Run to plate pile. Take plate to top of parking deck. THE THANG: The merciless deck of cards: Highest draw wins – J♣️ (51 Burpies across 6 levels) – Q♥️ (57 V-ups across 6 levels) – K♠️ (63 Squals w/ plate across […]
AO: f3kannon Q: Squid PAX: Big Tuna, Grandmaster, Squid, Heisenberg_Kannon, The Burgh, Sir Topham Hatt FNGs: None COUNT: 6 WARMUP: Run to the Veteren’s Circle and warmup THE THANG: Run to Dale, do some exercises and Run around the Dale circle. Run Back to Veteren’s Circle for warmdown and then half mile back to Mary! […]
AO: f3kannon Q: Big Country PAX: Big Country, Grandmaster, The Burgh FNGs: None COUNT: 3 WARMUP: SSH’s, Windmills, IST’s, BSN’s THE THANG: Ladder, The W and SSH’s on each end of the nutrition building parking lot. All in cadence, starting with 5 going up to 25, then back down. Additional running around the inner loop. […]
AO: f3kannon Q: Gunny PAX: backdraft, Big Tuna, Cupid, Grandmaster, Gunny, The Burgh FNGs: None COUNT: 6 WARMUP: SSH IST Windmill BSN Mountain Climber THE THANG: 6 exercises, 20 reps each exercise on each floor up to 5th floor. 6 trips up with Kettlebell Exercises: Curls Skull Crushers Merkins Halos Kettle Swings Kore Killers MARY: […]
AO: f3kannon Q: Squid PAX: Big Tuna, Grandmaster, Squid, Big Country, The Burgh, Gunny, trickdaddy FNGs: None COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: f3kannon Q: Gunny PAX: Big Tuna, Gunny FNGs: None COUNT: 2 Two Respects rucked for 55+ minutes.