AO: Tradition Q: Frostbite MECA , PAX: Frostbite MECA, Clifford, Moonlight (Samir), Miles Morales, Valley Girl FNGs: None COUNT: 5 People’s Q. Everyone pick two exercises. WARMUP: 1 mi run, SSH, penny picker, windmill, LSS, merkins, Freddy mercury THE THANG: – 3 pull-ups (3 second hold at top, middle, bottom), 10 dips, 12 burpees – […]
Tag: Valley Girl
Iron Fist
AO: Tradition Q: Frostbite MECA , PAX: Valley Girl, Frostbite MECA, Moonlight (Samir) FNGs: None COUNT: 3 Slightly modified version of the Chris Kyle Ironpax workout. WARMUP: We do two laps around the church to warmup. THE THANG: ◦ Start both the 40-minute timer and the 5-minute EMOM timer at the same time ◦ Complete the following […]
SWAT
AO: Tradition Q: Frostbite MECA , PAX: Moonlight (Samir), Valley Girl, Clifford, Frostbite MECA, Gordo, Miles Morales FNGs: None COUNT: 6 People’s Q. I posted this too late in the day so if I made a mistake, LMK. WARMUP: 1 mi run + the usual THE THANG: – 3 pull-ups (hold 3 seconds each above […]
F3 Tradition’s Coffee Beatdown
AO: Tradition Q: Guinness , PAX: Slash, Wild-Robot, Clifford, Guinness, Valley Girl, Space X, Skipper, Machuman (Machu Picchu) FNGs: None COUNT: 8 8 for a Thursday Morning Coffee Beatdown at F3 Tradition. Well done, Men! Thank you for showing up. I hope you enjoyed the coffee and doughnuts afterwards. Great work by all. WARMUP: The […]
Trucks and tires, tires and trucks
AO: Tradition Q: r2d2 , PAX: Clifford, Miles Morales, Skipper, Guinness, Balto, r2d2, Wild robot, valley girl, karelin, FNGs: COUNT: 10 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Tradition…. better late than never
AO: Tradition Q: r2d2 , PAX: Machuman (Machu Picchu), stash, Wild-Robot, Clifford, Parker Thomas, Skipper, Guinness, r2d2, Valley girl FNGs: COUNT: 9 Better late than never. Hope to see you all at the bridge convergence tomorrow 7-8am. Near blythe elementary in Huntersville near the walmart.
August Murph – 10 pax record!
AO: Tradition Q: Skipper , PAX: kinglouie, Parker Thomas, Gordo, Skipper, Frostbite MECA, Moonlight (Samir), Clifford, Mush Hughes, Valley Girl, Couch Potato FNGs: None COUNT: 10 F3 Mission and 5 Core Principles The Murph Thang: 1 mile run 100 pull-ups 200 mericans 300 squats 1 mile run (with the flag) It was amazing to have […]