11/28/2023 - Flight Deck - Crazy 8s
WARMUP: Mosey to flag and back to parking lot, SSH, arm circles, MP THE THANG: Tabata 6 rounds, 8 minutes per. Complete 8 reps of exercise with coupon, mosey half…
Pax: Downward Dog
11/28/2023 - Flight Deck - Crazy 8s
WARMUP: Mosey to flag and back to parking lot, SSH, Arm Circles, MP THE THANG: Tabata 6 rounds, 8 minutes per. Complete 8 reps of exercise with coupon, mosey half…
10/17/2023 - Flight Deck - Fill up the Q sheet
WARMUP: pre run at 0500 for 2 miles, then the usual THE THANG: Lieutenant Dan from the flag to the pic nic shelter Randorama through the pax for 2 rounds…
09/26/2023 - Flight Deck - Screw U Greenwood week 4
WARMUP: none THE THANG: IPC 4 MARY: no time ANNOUNCEMENTS: we’re tired COT: that was a doozy. Great time, nothing to announce except dang my arms
08/22/2023 - Flight Deck - The Skidmark Bellcurve
WARMUP: Short mosey, copperhead squats , weed pickers, sun gods, michael phelps THE THANG: YHC brought a 4×4 about 6’ long with handles. Ran through 2 cinder blocks so they’re…
08/15/2023 - Flight Deck - Your Groin muscle
WARMUP: SSH, CHM, and some Mikey Phelps THE THANG: 15 rounds of exercises AMRAP at 2 min each. MARY: Downward Yoga ANNOUNCEMENTS: Burrito butthole run COT: prayers for Blackswan and…
08/08/2023 - Flight Deck - Send Off Joint Q – Song Q/Parking Spot Workout
WARMUP: Side Straddle Hop, Weed Picker, Sun Gods, Michael Phelps. THE THANG: HandyCam’s Part: NF – HOPE (4:24) 0:00 – 0:31 Plank 0:32 – 1:00 Mountain Climbers 1:01 – 1:29…
07/18/2023 - Flight Deck - Crazy 8s
WARMUP: 1/2 mile mosey, SSH, Weed pickers, sun gods THE THANG: 8 min segments Run a figure 8 loop when you hit the middle do 8 reps of the exercise…
07/07/2023 - Flight Deck - Roll of the dice
WARMUP: 1/2 mi mosey at pace, SSH, Weed pickers, sun gods, Michael Phelps THE THANG: Tabata style Roll of the dice determines the exercise for that round, 50 sec on,…
06/20/2023 - Flight Deck - It’s About Balance
Warmorama: Mosey to the shelter for the F3 five core principles worth 5 (6 count cadence) Burpee’s each, The Mission Statement also worth 5 Burpees. Followed by the creed and…