AO: f3kannon Q: Big Country PAX: Big Country, backdraft, Cupid, schnitzel, Snowman, Sir Topham Hatt FNGs: None COUNT: 6 WARMUP: Usual warm up THE THANG: Ladder 1-15, Plank Jacks and LBC’s, additional exercises, flutter kicks, The W, Mountain Climbers, and SSH’s. MARY: Stretching COT: Prayers for the pax, and praises for Snowman’s kids successes.
Tag: Snowman
Freestyle Friday
AO: f3afton Q: terribletowel PAX: Geppetto, Zacchaeus, Spaz, Iron City, Shooter, yellowcake, Opie, Snowman FNGs: None COUNT: 9 Post salted caramel jammie exchange night. There may or may not have been velour and special butters out there under the clothes this morning. Mt Afton planning meeting next Thursday. Prayers for Yellowcakes acquaintance in Texas.
Comanche 20241212
AO: f3comanche Q: Avalanche PAX: Snowman, Spaz, yellowcake, schnitzel, pongo, Avalanche, Alex – Kneecap FNGs: 1 Alex – Kneecap COUNT: 7 Warm-o-rama Motivator 7-1 Penny Picker Clock Merkin Stretches Arm Circle to Picnic Shelter Thang Picnic Shelter 15-12-10 of Pullups, Table Shoulder Press, and WW2 Mosey to Back Porch Timer does 15 muscle ups while […]
Snow day, but that doesn’t stop F3, or Cabarrus County Schools
AO: f3comanche Q: yellowcake PAX: Avalanche, Spaz, Snowman, yellowcake FNGs: None COUNT: 4 As I slipped and slid a couple times driving to Comanche, I knew my original plan had to change. Thankfully the school has a long front porch. Warmorama did its job and got us un-cold pretty quick. After the first warmup exercise, […]
No Snowflakes here…
AO: f3comanche Q: hammer PAX: Avalanche, hammer, hokie_pokie, Spaz, sully, yellowcake, Snowman FNGs: None COUNT: 7 With the threat of rain, YHC had to modify his plan of some hill work but instead opted to stay close to the covered walkways near the school. I had the pleasure of meeting Snowman this morning. After almost […]
Freestyle Friday
AO: f3afton Q: Spaz PAX: hop_hunter, Huggy Bear, Geppetto, hokie_pokie, Snowman, yellowcake, Hindenburg, Fairy Godfather (Wes Richardson), Spaz FNGs: None COUNT: 9 THE THANG: Pick your medicine … 3 ruckers picked wisely and added a few pain stations. 6 runners choose unwisely and ran. Reminds me of Proverbs 28:1 The wicked run when no one […]
Everything on the playlist
AO: f3kannon Q: Sir Topham Hatt PAX: Gunny, backdraft, Squid, Sir Topham Hatt, Snowman FNGs: None COUNT: 5 WARMUP: ran to ball field for earmarks THE THANG: ran around town for stops and did full body exercises. Pretty much ran everything from the F3 playbook! MARY: a little abs and some stretching ANNOUNCEMENTS: COT:
Lifting Heavy zThings
AO: f3kannon Q: Squid PAX: Snowman, Squid, backdraft, Cupid, Loafer, 0, 0 FNGs: 1 0 COUNT: 5 WARMUP: Same Ole Warm-up. THE THANG: Lots of Lifts with Heavy Metal Music. MARY: We never left her! ANNOUNCEMENTS: 9/11 run COT: Prayed for the men of F3
triple threat
AO: f3kannon Q: backdraft , Grandmaster, Snowman PAX: backdraft, Grandmaster, Snowman FNGs: None COUNT: 3 WARMUP: Pre run of course grand master warmed up snowman! THE THANG: burped breakdown in Veterans Park! 3 stations run between each! Start with 5 reps and each round increase by 5. Stump Jumper, Squats Jump, Merkins! Reached round of […]
No Ladder, No Cheese Grater, No BD!
AO: f3kannon Q: Big Country PAX: Big Country, Big Tuna, Barnstormer, Cupid, Snowman FNGs: None COUNT: 5 WARMUP: Usual warm up THE THANG: Grab a cinder block or weight, 3 exercises bent over rows, curls, and overhead presses. We started with 5 of each exercise, then run a quarter mile up the hill from Mary […]