05/09/2024 - Safari - The ole crockpot

WARMUP: mosey SSH’s weed pickers THE THANG: had a board and dice. Roll to pick exercise. Run a lap after. Doubles = double the exercise count and size of lap…

04/25/2024 - Safari - A few miles @ Safari

WARMUP: mosey, stretch, F3 principles/mission statement, merkins THE THANG: Ran from flag to E. Cherokee, did 20 x airpress / SSH Ran to Hwy. 20, did 40 x airpress /…

09/07/2023 - Safari - Super Dave’s Playlist

WARMUP: started the playlist with some Metallica, Hatebreed, Pantera, Seven Dust and some Greta Van Fleet (to mix it up)…Imperial Walkers, Weed Pickers, Hip Stretches & Sun Gods (IC) THE…

01/13/2023 - Crossroads - Cardinal’s VQ

We completed F3 Cardinals (Knoxville) VQ. Warm-o-Roma 15 Side Straddle Hops 10 Tempo Merkins 10 Flutter Kicks Double Count 10 Little Baby Arm Circles Forward 10 Little Baby Arm Circles…

01/09/2023 - Kodiak - Rain out re-do

Warm-Up: Run a quick lap around the parking lot and over to the MS bus lanes.  Do a little dynamic stretching exercises together and then line up at the benches.…