DATE: 2023-03-11 AO: Whipping-Stick Q: Ashley Hightower – Doughboy PAX: Ashley Hightower – Doughboy, Beaker, Lil Sweet, Tooth Fairy FNGs: None COUNT: 4 WARMUP: SSH’s Arm Circles, World’s Greatest Stretch THE THANG: Leg work – 20 squats, lunges, and no surrenders. High knees to the end of the parking lot […]
DATE: 2023-03-14 AO: Mount Q: Reading Rainbow PAX: Reading Rainbow, Aaron Slutsky – Arby’s, Ashley Hightower – Doughboy, Biscuits (comz), HAS BEEN, Patti Mayo, Short Sale, Sinkhole FNGs: None COUNT: 8 WARMUP: standard warm up THE THANG: Block pyramid – went like this 5 curls and post hole diggers, 10 […]
DATE: 2023-03-30 AO: Tower Q: Aaron Slutsky – Arby’s PAX: Aaron Slutsky – Arby’s, Sinkhole, Patti Mayo FNGs: None COUNT: 3 PRERUN: Arby’s and Patti with a slightly different route to avoid Cujo WARMUP: SSH, Storm Troopers, Arm Circles Humpies THE THANG: Squats and Merkins (3 Minutes) Here’s how it […]
DATE: 2023-03-30 AO: Station Q: Thin Mint PAX: Doghouse, APPleSauce, Chad Bolick-Diamond Dave, jeff allen- o’douls, Stovepipe, Gasman, Gump Got Gumption, Lynn Starnes-Delivery FNGs: None COUNT: 9 WARMUP: SSH, LBAC, ATT, Good Mornings THE THANG: Round Robin Block Q 3-5 minutes each HIM including in no particular order: Rifle Carries, […]
DATE: 2023-03-29 AO: Qsource-Hickory Q: Sparkles PAX: Creamsicle, Belding, Ground Up, Plank, Hot Lips, Chris Diamond/ Ricky Bobby FNGs: None COUNT: 7 WARMUP: bojimmies THE THANG: kids and stuff MARY: negative ANNOUNCEMENTS: COT:
DATE: 2023-03-29 AO: Qsource-Conover Q: Chad Freitag PAX: AfterMarket, APPleSauce, Garth, Medball (Nan’tan) FNGs: None COUNT: 5 WARMUP: this is why animals eat their young THE THANG: we give it all for our kids this is the relationship that can never fully be severed MARY:the Hims unwavering sacrifice for his […]
DATE: 2023-03-29 AO: Showtime Q: APPleSauce PAX: AfterMarket, Chad Freitag, Harumph, Lynn Starnes-Delivery, Medball (Nan’tan), Garth FNGs: None COUNT: 7 WARMUP: Welcome to F3 THE THANG: 2 runners and 5 ruckers MARY: something about ANNOUNCEMENTS: Easter Convergence COT: Identify a challenge to put yourself outside your comfort zone.
DATE: 2023-03-27 AO: Evening-Wood Q: Lil Sweet PAX: Ashley Hightower – Doughboy, Caboose, Lil Sweet FNGs: None COUNT: 3 WARMUP: 3 mile pre run THE THANG: stretching and core work MARY: see above ANNOUNCEMENTS: nope COT: normal Evening Wood ending
DATE: 2023-03-28 AO: Star Q: RPE PAX: Chris Diamond/ Ricky Bobby, Sparkles, Hot Lips, Ground Up, Belding, Creamsicle, Stickshift, RPE FNGs: None COUNT: 8 WARMUP: the norm THE THANG: block work in CCF style. Three rounds and run a lap between the rounds. Complete 25 reps of an exercise, rifle […]
DATE: 2023-03-27 AO: Diablo Q: Gump Got Gumption PAX: Gump Got Gumption, Chad Bolick-Diamond Dave, HayHay, Medball (Nan’tan) FNGs: None COUNT: 4 WARMUP: a heavy shoulder warmup with lots of seal claps, overhead claps, big arm circles and little baby arm circles. Then switched to all legs with GT squats, […]
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