AO: Harrisburg Q: Murtaugh , PAX: MadDog, Murtaugh, JD, Gold Rush, Kojak, Constitution, Carpe Diem, Bunyan, talladega, Ace, Bearclaw FNGs: None COUNT: 11 Warmup: One full round 10 reps each The Thang: add 2 every round: merkins, lunges, v-ups, gorilla jumps, side saddle hops, cherry pickers, LBCs, IST, air squats Cooldown: chest stretch, tricep stretch, […]
Tag: Kojak
A simple ladder
AO: Harrisburg Q: Kojak , PAX: MadDog, Kojak, Ace, Gold Rush, Constitution, Uncle Floyd FNGs: None COUNT: 7 WARMUP: SSH’s IST’s Mericans OH Claps Seal Claps THE THANG: A ladder of the following with a run to the end of the building and back: 5 THRUSTER EXT 10 WOODCHOPS 15 DL ROWS 20 BOX CUTTERS […]
The Race for the Unknown Brother
AO: Harrisburg Q: Gold Rush , Constitution, Gold Rush, exit54 PAX: Ace, MagicMike, talladega, Uncle Floyd, exit54, SS Minnow, Red Tape, Constitution, Mullet, Kojak, Slash, Guinness, Ice Bath, Carpe Diem, Gold Rush, Bearclaw, Tres Leches (aka Three Milks) FNGs: None COUNT: 17 Special Edition: mailchi.mp/e799472d5de3/f3-harrisburg-weekly-update-6426227 COT: In addition to those prayers you feel inspired to […]
White Lightning AO Convergence
AO: Harrisburg Q: Uncle Floyd , PAX: Constitution, Uncle Floyd, Ace, Gold Rush, Bearclaw, Kojak, Carpe Diem FNGs: None COUNT: 7 WARMUP: SSH, ISTs, Hillbillies, arm stretch, runner’s stretch; jail break (sprint) across parking lot and back. THE THANG: Ruck special: Hill running, bottom, top, and 2nd bottom: 25 goblet squats, 25 American Hammers, 25 […]
The Ridge
AO: Harrisburg Q: Kojak , PAX: Carpe Diem, Uncle Floyd, SS Minnow, Constitution, Bearclaw, Bunyan, Kojak, MadDog, Murtaugh, Gold Rush, @HuntingTalk FNGs: None COUNT: 11 WARMUP: SSH’s Hillbillies Seal Claps OH Claps THE THANG: Four stations around the parking lot of the following: #1 20 CDD’s and Levers #2 10 Lunges(each leg) and Crunchy Frogs […]
Is that a sqrat?
AO: Refuse to Lose Q: Kojak , PAX: Scrum, Big Tuna, Hacksaw, Kojak, Gapper, Handy Manny FNGs: None COUNT: 6 WARMUP: IST’s SSH’s Seal Claps OH Claps 10 Mountain Climbers after each THE THANG: Bottom of the ramp 5-10-15 reps of the following: Deadlifts Rows Curls Presses Squats Carry your coupon to the top of […]
The Murph
AO: Harrisburg Q: Constitution , PAX: Dr. Lecter, Norwood, talladega, exit54, Kojak, MadDog, JD, Constitution, Colonel, Steve, Uncle Floyd, Murtaugh, Pyro, Drew, Tyreek FNGs: 2 Drew, Tyreek COUNT: 14 A few brethren showed up at town center but the other 10 of us made our way to Stallings Park for our Monthly Murph to honor […]
Ladders and Pyramids
AO: Refuse to Lose Q: Kojak , PAX: Hacksaw, Big Tuna, Kojak, Gapper, Scrum, heatstroke FNGs: None COUNT: 6 WARMUP: 1st pole: SSH’s 2nd pole: IST’s 3rd pole: Arm Scissors 4th pole: OH Claps 10 Merkins with each THE THANG: Ladder of the following: 5 WOODCHOP LUNGES 10 SQUAT CURLS 15 KNEELING HIROWS 20 CURL […]
Space Cowboys
AO: Harrisburg Q: Kojak , PAX: talladega, SS Minnow, Colonel, Steve, Uncle Floyd, Murtaugh, Constitution, Bonvoy, Gold Rush, Kojak FNGs: None COUNT: 9 WARMUP: SSH’s IST Mericans Arm Scissors Arm Circles Squats THE THANG: Mosey to the practice field for the following: 10 Donkey Kicks 10 Wall Tap Mericans Run to the other side of […]
Circuit Breaker
AO: Harrisburg Q: talladega , PAX: Fire Brand, Bearclaw, talladega, Constitution, Ace, Uncle Floyd, exit54, Kojak FNGs: COUNT: 8 It went swell