AO: F3Tradition Q: kinglouie PAX: pongo, buckwheat, kinglouie FNGs: None COUNT: 3 WARMUP: the usual THE THANG: some timer sets, timer uses the slam ball MARY: some ab stuff then stretching
AO: F3Comanche Q: buckwheat PAX: buckwheat, hammer, pongo, yellowcake, sully FNGs: None COUNT: 5 WARMUP: Mosey, Frankensteins, Lunge Walks, Warm-O-Rama: SSH’s, IST’s, LSS’s, MC’s, Arm Circles, Downward Dog, & Pigeon. THE THANG: Queue some classic rock and get rolling. 7 of Diamonds: Using the teacher lot oval as a diamond, do 7 burpees at each […]
AO: F3Comanche Q: yellowcake PAX: buckwheat, Avalanche, hammer, Spaz, yellowcake FNGs: None COUNT: 5 I Level Up to 45 later this week, so decided to Q at 3 different AOs this week. First up is Comanche! At 0530 Spaz, Hammer, and YHC go for a little mosey. Halfway thru the lap Avalanche descends upon us. […]
AO: F3Tradition Q: pongo, buckwheat, Frostbite MECA PAX: buckwheat, Frostbite MECA, pongo FNGs: None COUNT: 3 It was chilly w/ the breeze. Pongo’s nipples got hard while Frostbite wasn’t fazed. Buckwheat was fazed, but didn’t tell anybody. People’s Q occurred. Bells were lifted, tugged, pulled, and carried. A total body experience we’re all better for. […]
AO: F3Comanche Q: pongo, forgottenjelly, Avalanche, buckwheat, sully PAX: forgottenjelly, pongo, buckwheat, sully, Avalanche FNGs: None COUNT: 5 WARMUP: Jelly warmed us up THE THANG: Merkin/LBC 10-1 lightpole ladder – Jelly Indian run to the shelter Pullup, Table shoulder press, WW situp, Dips (10,15,20,25) – Avalanche Regular run to the school Step up, squat, calf […]
AO: F3Comanche Q: buckwheat PAX: Avalanche, pongo, sully, buckwheat FNGs: None COUNT: 4 Cardnial’s V-Q Warm-o-Roma 15 Side Straddle Hops 10 Tempo Merkins 10 Flutter Kicks Double Count 10 Little Baby Arm Circles Forward 10 Little Baby Arm Circles Backward 10 Hallelujahs 10 Knoxville Cherry Pickers 20 Sec. Samson Hold PHELPS it out 10 Willie […]
AO: F3Comanche Q: yellowcake PAX: Avalanche, forgottenjelly, hammer, buckwheat, yellowcake, pongo FNGs: None COUNT: 6 Strong work by all. Here is how this morning’s events unfolded. Forgotten Jelly was alone in the parking lot when YHC arrived. 0530 hit and we started running a lap. As we finished the lap, 4 other Comancheans apparently waited […]
AO: F3Highlands Q: buckwheat PAX: Tubby, Sparky, hugo, buckwheat, Fescue, Illuminati, Lincoln, Poutine, Powerball, Snowsuit FNGs: None COUNT: 10 WARMUP: Thorough disclaimer provided, especially the fact that YHC is not a professional nor is he paid to lead an F3 workout…. Lunge walk and toy soldier back to our bells. SSH, Arm Circles, Michael Phelps, […]
AO: F3Comanche Q: Avalanche PAX: yellowcake, buckwheat, pongo, disco ball from IL FNGs: None COUNT: 5 WARMUP: Motivator 7->1 forward fold lunges – 10 each calf raises – 20 OYO mountain climbers -20IC downward dog THE THANG: mosey to the rails Inclined Merkins 13-10-8 ic Dips 13-10-8 ic Declined Merkins 13-10-8 ic LBC 13-10-8 ic […]
AO: F3Comanche Q: buckwheat, pongo PAX: buckwheat, pongo FNGs: None COUNT: 2 Two of us showed up. It was cold, but we kept warm. We put in work whilst sharing words to live by in 2023. The MANly poster board was used to spell those words. #ShowToKnow for the words and exercises done. Thanks for […]