Tag: kinglouie

A King Louie Q scared off the recent returns? :(

AO: F3Tradition Q: kinglouie PAX: Frostbite MECA, kinglouie FNGs: None COUNT: 2 A cold off and on rainy morning, much better than the expected storm WARMUP: The usual THE THANG: Lots of timer sets and pull ups. Featuring slam bam runs, slam ball slams, slam ball basketball passes, farmer carries, squats, curls, presses, and forearm […]

bags of sand

AO: F3Tradition Q: kinglouie PAX: kinglouie, kingjulian FNGs: None COUNT: 2 WARMUP: the king Louie usual THE THANG: some running, jump ups, deep Carolina dry docks, pullups, dips, and carrying a lot of bags of sand MARY: carrying bags of sand….. strong core!

Slamming and Shoulders

AO: F3Tradition Q: kinglouie PAX: Frostbite MECA, kinglouie FNGs: None COUNT: 2 WARMUP: The kinglouie usual THE THANG: Several sets with timer of: Pull Ups + Bar Hang, Medicine ball slams, Single arm shoulder press, Single arm chest press, dumbbell manmakers, Single leg deadlifts, KB Crush chest press, KB Halo, Shrugs, Lat Raises MARY: Hanging […]

Solo Murph for Christmas

AO: F3Tradition Q: kinglouie PAX: kinglouie FNGs: None COUNT: 1 WARMUP: Listening to The Bible in the car while waiting 1-2 minutes to see if anyone was late rather than fart sacking. THE THANG: The Murph 1 mile run 100 pull ups 200 merkins 300 squats 1 mile run MARY: An extra set of 10 […]