AO: F3Rollingstone Q: Pox PAX: Pox, Detention, Vespa-Odell, Hot Pack, chachif3, @backstop FNGs: None COUNT: 6 WARMUP: 400m run the. 2 rounds of 10sec hang, 5 merkins, 10 air squats, 15 jumping jack, 20 light KB swings Kipling instruction. THE THANG: “PoxOpen 23.1 AMRAP in 11 min 5 toes to bar 10 thrusters (95/65/KB) 15 […]
AO: F3Rollingstone Q: Life Alert PAX: gump, Big Bird, Big Tuna, heatstroke, Life Alert, LoveSeat, MC, Peanuts, SugarF3, Vespa-Odell, Detention, Manwich, Master Po, @kingfish FNGs: None COUNT: 14 WARMUP: All the lines from tracker lot to wall lot Circle up under the front entrance and in front of Draco for SSH, IST, SugarBillies, PP, Abe […]
AO: F3Rollingstone Q: heatstroke PAX: LoveSeat, Detention, Big Bird, Vespa-Odell, Pox, All In FNGs: None COUNT: 7 F3 Haiku: Runners and Ruckers Mileage was had by all pax A great day begins
AO: F3Rollingstone Q: kilowatt PAX: Detention, SugarF3, Life Alert, MC, LoveSeat, Steel Cannon, Vespa-Odell, Big Tuna, Backstop FNGs: None COUNT: 10 YHC decided to sign up for the Q one day into my 46th year and repeat this crowd favorite: f3-meca.com/2021/06/08/the-x/ WARMUP: All IC: 45X SSH 4X Abe Vigoda 5X Penny Picker 4X Merkin 5X […]
AO: F3Rollingstone Q: Pox PAX: Hot Pack, Detention, Manwich, Vespa-Odell, Pox, @backstop FNGs: None COUNT: 6 WARMUP: 100m run, 10 air squats, 10 dive bombers, 10 kb swings, 10 kb press, 10 sec hang X3 THE THANG: Strength: 3X8-12 Back squats Skill: clean and jerk WOD Assault Bike Tababta (4 min total only 2:40 of […]
AO: F3Rollingstone Q: Detention PAX: Big Tuna, Life Alert, Vespa-Odell, MC, Peanuts, Big Bird, Detention FNGs: None COUNT: 7 WARMUP: Disclaimer. Mosey to HR bus parking lot. Start warmups. Backtrack to pick up MC. Mosey to track to finish warmups. THE THANG: Start in the middle of the home side of track to have easy […]
AO: F3Rollingstone Q: PAXminer PAX: Illuminati, heatstroke, Boucher, wormburner, LoveSeat, SugarF3, chachif3, Life Alert, MC, Man Down FNGs: None COUNT: 10 WARMUP: pizza THE THANG: STK MARY: ANNOUNCEMENTS: some cotters and some pax not from “our group” More pax than todays BD. 🤔 COT:
AO: F3Rollingstone Q: Life Alert PAX: Life Alert, Manwich, SugarF3, Vespa-Odell, LoveSeat, Peanuts, Kumho, schnitzel, Detention, Soprano, chachif3, Hot Pack, Pox, Backstop FNGs: None COUNT: 14 WARMUP: THE THANG: Q had a slight delay secondary to a sticky snooze button. Managed to find the ruckers somewhere on Moss Plantation. Runners did their thing and came […]
AO: F3Rollingstone Q: Detention PAX: MC, SugarF3, Life Alert, Peanuts, Kumho, Vespa-Odell, chachif3, LoveSeat, kilowatt, Detention FNGs: None COUNT: 10 WARMUP: Disclaimer. Mosey to run and side step parking lot lines. Exercises and stretch under the dragon alcove. Appetizer: 20-15-10-5 alternate dry Docks and low flutters. Run one lap around the Island when done. THE […]
AO: F3Rollingstone Q: Hot Pack PAX: Slash, Hot Pack, Detention, Life Alert, Vespa-Odell, chachif3, Pox, @backstop FNGs: None COUNT: 8 WARMUP: 300m run, 15 OHS, 15BS, 15 RDLs, 200m run THE THANG: “Open 23.1” for time (15min cap) 15 Front squats (95/65) 30 reps (see below) 15 thrusters (95/65) Rest 1 min Reps: round 1 […]