Tour de Mount
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 kettlebell swings 10 curls and […]
Three Minutes Is Really a Long Time
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 works: Set a timer for […]
Owing 1 = 68
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, wall dips, Merkins, Grave diggers, […]
Q 1.6 shorties
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:
Shorties: do we give it all
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 children allows them to grow […]
Let’s take the Trail
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.
Post Mortimer
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
Come get some
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 carry 2 blocks a distance, […]
I’m a beautiful butterfly and will always be….
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, squat jumps, copperhead squats and […]
Oh My QUAD
DATE: 2023-03-23 AO: Station Q: Whittle PAX: Doghouse, HayHay, jeff allen- o’douls, Rosie, Stovepipe, Thin Mint, Lynn Starnes-Delivery FNGs: None COUNT: 8 WARMUP: Side straddle hops, arm circles, toe touches, inch worms THE THANG: Mosey with a rock to the stage. 4 Rounds of: 25 Merkins then lunge with rock to next terrace. 25 Overhead […]