Tag: Big Tuna

That Blind Melon song

AO: F3Kannon Q: Shooter PAX: The Big Show, Heisenberg_Kannon, backdraft, Grandmaster, Cupid, Shooter, ChopSaw, Squid, Big Tuna, None FNGs: 1 None COUNT: 9 WARMUP: No rain, we mosey to the Veterans memorial for SSH (20), Toy Soldiers (15), Hillbillies (10), Low Slow Squats (5) THE THANG: – Mosey to Dale. 4 wall exercises (step-ups,dercans,dips,incline mercs) […]

Leg day

AO: F3Kannon Q: The Burgh PAX: The Burgh, Big Country, Squid, Grandmaster, Big Tuna, Heisenberg_Kannon FNGs: None COUNT: 6 WARMUP: Top of the deck THE THANG: lunges, reverse Indian run, step ups, stadium stairs MARY: ANNOUNCEMENTS: COT: prayers for loss of family members over the last few weeks. Also prayers for situations at work.

Hump Day!

AO: F3Kannon Q: Big Country, schnitzel PAX: Squid, Big Tuna, backdraft, Big Country, The Burgh, Risky Business, Heisenberg_Kannon, Grandmaster, 0 , 0 FNGs: 1 0 COUNT: 9 WARMUP: SSH’s, plank jacks, windmills, arms circles. THE THANG: various exercises near the parking deck. Plank Jacks, Core Killers, Dips, and LBC’s. Start with 5 and work your […]

“The X” 45-style

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 […]

Escape from the Parking Deck

AO: F3Kannon Q: Cupid PAX: The Burgh, backdraft, Cupid, Squid, ChopSaw, Big Tuna FNGs: None COUNT: 6 WARMUP:   Scurry to top of deck with favorite weight THE THANG:  12 reps at each stair of each deck – accumulating as you go: Curls Merks Squats KGBs Calf raise (ic) Wall hammie Lat row Skull crusher […]

Slinky Dogs

AO: F3Kannon Q: Gunny PAX: The Big Show, backdraft, Big Tuna, Grandmaster, Gunny, Heisenberg_Kannon, Hurdle, Risky Business, schnitzel, Sir Topham Hatt, Squid, The Burgh FNGs: None COUNT: 12 WARMUP: SSH x 20IC IST x 15IC Windmills x 15IC BSN x 10IC THE THANG: 1st round – Partner up: partner 1 runs to light post, partner […]


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 […]