03/13/2025 - Safari - Get Right , Live Right, Lead Right and Leave Right
WARMUP: Mosey, 5 core principles, F3 credo , F3 mission statement and light PT THE THANG: Q1 Get Right , bear crawls Q2 Live Right, Ruck on Indian Run, Q3…
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03/12/2025 - Flight Deck - There are approximately 30 muscles in your shoulder
WARMUP: pre-run, then some usual THE THANG: – shoulder exercises with bricks – lap – upper shoulder exercises with bricks – lap – ab exercises – lap – stretching -lap…
03/10/2025 - Apex - The Q Giveth, The Q Taketh Away
WARMUP: mosey to the lower middle school parking lot. 20 ssh 5 merkins 10 imperial walkers 5 merkins 5 weed pickers 5 merkins Sungods 5 merkins Michael Phelps 5 merkins…
03/12/2025 - Pineapple Express - South Loop- Sub 10
WARMUP: split up roadies and real men THE THANG: south loop, Tallyman had a goal of sub 10 min miles. Super impressive goal that he achieved. MARY: wait on Big…
03/12/2025 - Broadway - No Cones this time and I am still learning how to count!
WARMUP: SSH, Weed Pickers, etc THE THANG: Rucked w/sandbags. Moved through Sprouts parking lot. Exercises consisted of Sandbag toss, curls, Bent Over Rows, OH Press, planks and mountain climbers. MARY:…
03/12/2025 - Black Ops - HOTL Clubhouse
WARMUP: THE THANG: 4.2 mile run MARY: ANNOUNCEMENTS:
03/12/2025 - Forge - Kettle Bells, Squat Bags, and Laps – Oh My!
Very impressed with the team this morning. PAX did an admirable job in following direction for a coordinated, multi-faceted Q. We alternated between bell exercises and squating a 50 pound…
03/12/2025 - Rattlesnake Riviera - king of the hills
WARMUP: lfg THE THANG: new hill to BabyRuth, across the mill where they are building new modern Town homes. Made us sweat, completed 2.25 miles MARY: na ANNOUNCEMENTS: read the…
03/12/2025 - MorningWood - Where’s Duggar???
WARMUP: nope THE THANG: ran MARY: ANNOUNCEMENTS:
03/11/2025 - Flying V - Bad Food In Lexington
To the Outlets, Batman!! via Rope Mill. Ruckers and runners had an amazing time. Prayers for the FNG at The Clinic. (Not sure what goes on over