12/30/2021 - Apex - Rain or shine or tornado warning
Warmup: jog to middle school stairs. SSH, weedpickers, mphelps Thang: 50 of each squats merkins lunges burpees vups run up steps 5 rounds 2 2 minutes wall sits …
Pax: Black Swan
01/08/2022 - WarTowne - Where are the other 8 FNGs?
Wartowne on the road…Were supposed to have 10 FNGs…2 showed – Blimpie and Brohawk. A bunch said it was too cold…they just need to be educated on the ways of…
01/06/2022 - Apex - The unexpected Dora’s
Copper Q 1/6/22 Apex Mosey to front of middle school Recitation of the 5 core principles, mission and credo. Warm o Rama 20 Seal jacks 10 Windmills 12 Hairy Rockettes…
01/05/2022 - Colosseum - MARSOC Short Card
Warmup was Side Straddle Hops, arm stretches, and weed pickers. We worked through the MARSOC Short Card. MARSOC stands for “Marine Corp Forces Special Operations Command”. Of course we put…
12/31/2021 - Flight Deck - New Years Countdown
Countdown from 2021 to ring in 2022 the F3 way… Mosey around the flag circuit. Warm-O-Rama- SSH, Weedpickers, Sun Gods, Michael Phelps The Thang 2021- (20- Curls, 21 Merkins) Lap…
01/04/2022 - Flight Deck - C-H-I-L-L-Y
It was a very chilly day in the gloom and the Flight Deck seems to bring the cold a little stronger than anywhere else. BD was designed to keep Pax…
12/29/2021 - Clinic - Roll the dice, Walk the Bear
We rolled the Dungeon Dice, and obeyed them. We did 5 rounds, and then took a break then break was bear crawls there and back from sidewalk to
12/27/2021 - Apex - Double Trouble
Co Q with Stopwatch and Foosball. We split up into groups of 3 and 2 PAX picked up the 3rd PAX and carried them out to Townlake Pkwy. We then…
12/23/2021 - Apex - 12 Days at Apex
It’s Christmas Eve, so this will be short and sweet. We had 12 pax, the above and Filet, who isn’t quite old enough for Slack and it’s associated shenanigans. We…
12/24/2021 - Flight Deck - Chase the Elf
In homage to my first ever beatdown, led by Village People, we did a modification of Chase the Rabbit. Same concept but the elf’s “gift” is choosing the exercise at…