AO: F3Tradition Q: Boxer PAX: Plebe, kinglouie, Boxer, Johnny U FNGs: None COUNT: 4 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Prayers for Frostbite and his family. As well as prayers for health and peace for us all.
AO: F3Tradition Q: kinglouie PAX: Shooter, Skipper FNGs: None COUNT: 3 WARMUP: The King Louie usual THE THANG: A ladder of burpees and pull ups, Tradition Mile with stops for decline merkins, calf raises, WW2 situps, muscle ups, dips, incline merkins. MARY: Hanging knee raise, hanging leg raise, Mason twist, LBCs, planks and stretching.
AO: F3Tradition Q: kinglouie PAX: kinglouie FNGs: None COUNT: 1 WARMUP: The King Louie usual THE THANG: 5 x pull ups 10 x curb derkins 5ea x db Delt Triad 10 x db serratus situps 10 x kb squat press 10 x kb swing 10 x sumo squat high pulls 10 x kb swing mosey […]
AO: F3Tradition Q: r2d2 PAX: kinglouie FNGs: None COUNT: 2 I brought the newest and best thing I’ve seen in F3 since I started 8 years ago. Originally used to transport railroad ties, these metal plates are compact and heavy, 20+ lbs each. They stack with just enough room to slide your fingers through and […]
AO: F3Tradition Q: kinglouie PAX: kinglouie FNGs: None COUNT: 1 #showtoknow
AO: F3Tradition Q: r2d2 PAX: 6syllables FNGs: None COUNT: 2 2 for a tire workout. WARMUP: typical THE THANG: Run in between each round: Sideways hop walks (Plank and bounce tire sideways along a parking lot line) 5 tire burpees, 10 tire squat press 15 above and below slams, 20 low flutter with tire chest […]
AO: F3Tradition Q: kinglouie PAX: Plebe, kinglouie, Johnny U FNGs: None COUNT: 3 The usual warmorama followed by some timer sets involving dumb bells, kettlebells, bodyweight stuff and more.
PAX: King Louis, Frostbite, Guinness Q: Hacksaw Your YHC traveled to Stonybrook Community Church at 0520 to start his Passport journey. With a group of 8-10 ladies walking in front of the entrance, the #valley guys preparing for their cruise, I scoped around and found 2 cars willing to jump in on a fine 45 […]
AO: F3Tradition Q: kinglouie PAX: kinglouie FNGs: None COUNT: 1 WARMUP: the usual THE THANG: swing x 10 balls to the wall merkins (aka wall supported handstand push-ups) x 10 sumo squat high pulls x 10 merkins x 10 repeato the above mosey to pullups x 5 + 5 lat pull ups + hang repeato […]
Saturday, March 4th workout 0700-0800 hours will be at the Tradition AO (Stonebridge Church, 3700 Prosperity Church Rd, Charlotte) to celebrate the AO’s 9-year Anniversary! No #LastCall workout at Mallard Creek Park on 3/4, please come to #Tradition. Snacks and fellowship following!