AO: f3rollingstone Q: Peanuts PAX: LoveSeat, 1st Date, Big Bird, Clickbait, Detention, Jobu, Kumho, Life Alert, Macgruber, Peanuts, Penny wise, Remy, ti, Vespa-Odell, FNG Justice FNGs: 1 FNG Justice COUNT: 15 WARMUP: SSH, IST, WM, PP, TPS, Tempo Merk, Mtn Climbers THE THANG: Jumped the fence and mosied around the school to grab a block. […]
AO: f3rollingstone Q: Detention PAX: ti, Clickbait, MC, Macgruber, Remy, Detention FNGs: None COUNT: 6 WARMUP: Mosey and typical warmup exercises. We even ran with scissors. THE THANG: 4 stations: Squat thrusters, snatches, reverse lunges, and swings. 7, 6, 5, 4, 3, 2, 1 reps at each station and run a lap after each round. […]
AO: f3rollingstone Q: heatstroke PAX: Remy, heatstroke, SugarF3, Life Alert, schoolbus, Spooner, Big Tuna, LoveSeat, Jobu, jimmybuffett FNGs: None COUNT: 10 WARMARAMA: No time for that. Disclaimer and to The Fish Bone!! THE THANG: Well..the Fish Bone. The entire greenway with pain stations and all the cut outs. Schoolbus could have benefitted from that info […]
AO: f3rollingstone Q: Pox PAX: Macgruber, ti, chachif3, Detention, MC, Pox, @all-in FNGs: None COUNT: 7 WARMUP: 200m run, 10 each merkins, lay pulls, squats, SSH x2 + movement practice / instruction THE THANG: ‘Little Lumberjack” For time, 17 min Cap Chip away at the following in any order, after each exercise set is complete […]
AO: f3rollingstone Q: Jobu PAX: Big Tuna, Detention, Life Alert, Macgruber, Stifler, Vespa-Odell, @slim, Jonathan FNGs: 1 Jonathan COUNT: 9 WARMUP: Mosey to HRMS for SSH, penny picker, windmill, IST, Hillbilly, merkins THE THANG: Mosey to HRMS front doors. Partner A does the exercise while partner B runs a lap then switch. times 2 for […]
AO: f3rollingstone Q: Macgruber PAX: Pox, Detention, bigbird, Vespa-Odell, Spooner, Soprano, heatstroke, Thickburger, Jobu, jimmybuffett, Macgruber FNGs: None COUNT: 11 WARMUP: Deep breaths of frigid air. THE THANG: Runners: 4 miles of greenway, Ravenscroft loop and back to the AO. Hotpack and Soprano gave us a lesson in speed. Ruckers be rucking. ANNOUNCEMENTS: Need a […]
AO: f3rollingstone Q: Life Alert PAX: 1st Date, Penny wise, Big Bird, chachif3, Detention, Jobu, Life Alert, LoveSeat, MC, Vespa-Odell FNGs: None COUNT: 10 WARMUP: SSH at the AO waiting on the fashionable late @mc. 2line parking lot shuffle through teacher lot and FF Wall lot. Find ourselves at the Draco Shelter to finish off […]
AO: f3rollingstone Q: Macgruber PAX: Macgruber, ti, Pox, SLIM, Vespa-Odell, 1st Date, Golden Boy FNGs: None COUNT: 7 This workout is a wild fusion of fitness and fun, bringing the spirit of South Africa to every swing and lift. WARMUP: Side-straddle-hop, Arm circles, Bodyweight squats THE THANG: Strength Circuit (20 minutes): Perform each exercise for […]
AO: f3rollingstone Q: Pox PAX: Hot Pack, Life Alert, ti, 1st Date, Pox FNGs: None COUNT: 5 WARMUP: circle up for some warm-o-Rama in driveway THE THANG: “thanksgiving with the girls” – basically a tour of the classic CrossFit girls workouts. Visit each house once. For Time “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups […]
AO: f3rollingstone Q: Kumho PAX: chachif3, heatstroke, Hot Pack, Jobu, Kumho, LoveSeat, Macgruber, Manwich, Peanuts, Pox FNGs: None COUNT: 10 WARMUP: arrive and begin THE THANG: Turkey inspired route through Moss Creek. MARY: ANNOUNCEMENTS: Pox Box tomorrow. Friday at North Meck park COT:prayers for @peanuts daughter and her upcoming appointment. Prayers for positive answers. Those […]