Tag: Vespa-Odell

Pox Mash-Up

AO: f3rollingstone Q: Pox PAX: Hot Pack, Cheerwine, Pox, Remy, Vespa-Odell FNGs: None COUNT: 5 WARMUP: running and Pox’s choice with PVC THE THANG: 2 AMRAPs for time A. 8min AMRAP 200m run buy-in, then 5 OHS (95/65/45) 7 box jumps (plyo lunge) 9 KB swings 53 (35) 3 min rest B. 8 min AMRAP […]

The Shady side of Astoria

AO: f3rollingstone Q: heatstroke PAX: Hot Pack, Manwich, Penny wise, Soprano, MC, jimmybuffett, Shooter, Man Down, Vespa-Odell, Remy, heatstroke FNGs: None COUNT: 11 RUNNERS: The Shady Astoria Loop RUCKERS: The usual ANNOUNCEMENTS: None COT: prayers for Soprano’s Mom and MIL, Kelly and Mario MOLESKIN: Muggy out there…probably need to get used to it. 5 runner, […]

May the Bells be with us

AO: f3rollingstone Q: Remy PAX: heatstroke, jimmybuffett, Manwich, MC, Vespa-Odell FNGs: None COUNT: 6 WARMUP: Moseyed around the lot and stuck with the program to do the usual SSH, IST, Penny Pickers, Phelps and Shoulder circles. THE THANG: KB lunge twist and press – 10each KB Swings – 15 KB Squats – 20 Lap – […]

A Gentlemanly Greenway Gauntlet

AO: f3rollingstone Q: heatstroke PAX: SugarF3, Remy, Vespa-Odell, heatstroke, jimmybuffett FNGs: None COUNT: 5 WARMARAMA: The usual with ISTs as the only nod to May the Fourth be with you THE THANG: The Gentlemanly Greenway Gauntlet 10 ish Monkey Humpers at the start of Greenway. Run to bridge. Lunge walk across Bear crawl back. Wait […]

Melt Metcon

AO: f3rollingstone Q: Pox PAX: Hot Pack, Cheerwine, Detention, Pox, Remy, Vespa-Odell FNGs: None COUNT: 6 WARMUP: run 300m and circle up for ssh, pennypickers, Apollo ohnos, dive bombers, arm circles, towel twists THE THANG: ‘Melt Metcon’ 7 min AMRAP 9 wallballs 6 butterfly sit-ups 3 burpee pull-ups 3min rest 7 min AMRAP 9 power […]

7 Strong!

AO: f3rollingstone Q: LoveSeat PAX: Penny wise, Big Tuna, Vespa-Odell, Detention, LoveSeat, Kumho, 1st Date FNGs: None COUNT: 7 WARMUP: 15 SSH 10 WW 10 PP 10 ISS 10 HB and 10 Merkins THE THANG: Moseyed to the front of the Elementary and partnered up to do 100 Merkins, 100 Squats and 100 tricep dips […]

6v6

AO: f3rollingstone Q: Hot Pack PAX: Detention, heatstroke, Hot Pack, Kumho, LoveSeat, Manwich, MC, Penny wise, Remy, Soprano, SugarF3, Vespa-Odell FNGs: None COUNT: 12 WARMUP: mumblechatter THE THANG: 6runners, 6 Ruckers. Runners started on the greenway the down Moss Plantation all the way into the new section then back home. 4.5 miles all in. ANNOUNCEMENTS: […]

Get After It!

AO: f3rollingstone Q: Detention PAX: Jobu, LoveSeat, MC, Remy, schoolbus, 1st Date, Penny wise, Vespa-Odell, Detention, Clickbait FNGs: None COUNT: 10 WARMUP: Mosey, side shuffle, karaoke, TS, insteps, ist, hillbilly, stretches, rws, ssh, tempo merks, mc, pj, and calf stretch. THE THANG: Multiple. Oyo, 20, 15, 10, 5 of two exercises squats and drydocks. Do […]

It’s NFL draft day!

AO: f3rollingstone Q: LoveSeat PAX: Big Tuna, schoolbus, LoveSeat, Jobu, Vespa-Odell, Remy, Penny wise, Kumho, MC, Clickbait FNGs: None COUNT: 10 WARMUP: 15 SSH, 10 WW, 10 ISS, 10 Merkins THE THANG: Moseyed to the Middle school to grab some rocks and carried them to the front of the Middle School for some deck of […]

365 days to Respect

AO: f3rollingstone Q: heatstroke PAX: Jobu, LoveSeat, heatstroke, Penny wise, Hot Pack, MC, Pox, Remy, Vespa-Odell, jimmybuffett, kilowatt, Detention, chachif3, Kumho, Manwich FNGs: None COUNT: 15 Runners: The Haunted Loveseat Loop Ruckers: The normal route ANNOUNCEMENTS: MeCa 10 year anniversary beatdown 0700 Saturday at Highland Creek Elementary School. Refreshments and street clean up after COT: […]