Cannonball was the site. Work was the goal. We had 21 Pax show and after a quick disclaimer it was time to go. We took the bells to the bottom of the hill and left them there for later. We took a mosey around Dunkin and NTB and ended up in the parking lot of Taco Bell for a quick “active stretch”. Here’s what we did. -SSH -Plank Toe Taps -Stance Jacks -Peter Parkers (no…
3For Pax interested in some Ruck Miles and Pain, a few of us are organizing a early morning Gloom Ruck consisting of 8-10 Miles and 3 pain stations along the way this Saturday. This is the first for a couple of us so bear with us as the Miles and Pain Stations are not as fluent or planned as they should be. Starting point will be somewhere South of Crows Nest and ending point will…
3It twas’ a good morning in the gloom. We had 22 pax show and they were ready to get to work. After the disclaimer we did the following Run to the Pavilion …Then circled up for a 3 part Warmup. Part 1 10-High knees 3 burpee 10-Plank Jacks 3 burpees 10-High Kness 3 burpees 10-Plank Jacks After this we took off to the top near the entrance of Thunderbird Part 2 10- Ski Abs 3…
6Final day of 3 days of Qs. 9 pax came out to the Poopdeck. For the warm-up we ran a lap, followed by the usual COP (Moroccan night clubs, squats, cherry pickers, mountain climbers, alternating toe taps in plank, etc). The Thang 11s of Mike Tysons/squats up and down the hill by Sherwin Williams. Pax then mosied to the Papa Socks for some rock work, with a little message worked in. After choosing our rocks,…
2Day 2 of my 3 days of Qing. For warm up, we did a lap around the grounds, followed by the usual COP lineup (Moroccan night clubs, cherry pickers, squats, etc). The Thang Ladder work, starting with 5 reps and adding 5 for each exercise added, with. Lap between each round. Exercises: burpees, merkins, side lunges, squat jacks, axe man (chopping motion), double crunches (lbc with leg extension), high pikes, high knees Finished up with…
1Welcomed the PAX with a brief disclaimer. Then off for a quick parking lot mosey. Circled up for some warmup stretches which included SSH, Maracan night clubs, windmills, sun gods and produce pickers. Then headed to the concrete pad where I had the pax count off by 2. We had a relay race to run. Everyone had a cinderblock and there was one awaiting on the other end of the parking lot. First person in…
48 men sailed the seas down to the Rock region for a night at the museum invasion. We did a bunch of typical things in warm up fashion(including overhead presses WHY ROCK REGION) The Thang Running from cone to cone around Parking lot loop doing reps of 25 then decreasing by 5 each trip. Wall work including BTTW and dirty hook ups which were cool. Finished up with Mary. Awesome trip great guys. O’Reilly out
0“Balls of Destiny” Come to Black Crow (Crow’s Nest) We had 16 including and FNG (Quasimodo, Father in Law of Chardonnay) for ball filled grab bags of pain at Black Crow this morning. Here is how it went down: Warm-o-Rama Quick disclaimer as well as F3 Mission Statement and Core Principals run down, since we had an FNG 500 yard mosey around the back of Publix to the far side 8 windmills, IC 11 Weed…
4A handful of PAX gathered for a evening of “maybe it will rain, maybe not” at our premier evening AO for a requested Trivia themed workout. The Warm Up: Mosey around parking lot, bear crawl up hill to COP COP: 25 SSH, 20 Imperial Walkers, 20 Hillbilly Walkers, 15 Windmills, 20 Produce Pickers 1st Round of Triva: F3 Themed ( all F3 based questions, holding plank, around circle (2) rounds, wrong answers get: (3) burpees…
08 pax participated in Rock Regions Hog and Coyote. Bono did it by himself cause he’s an alien Survey Says and Speed Racer took the Toto cruiser and did the thing. Wolverine and Wild Thing teamed up for the second year in a row. Flux and Royale ate fries and took pictures. O’Reilly and Softshell had a good ole time biking the event. Congrats to Softshell on his first CSAUP! There were pain stations lots…
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