Pax: Duster

09/13/2023 - Broadway - Meesa Jar Jar!

WARMUP: Medium pace ruck to warm up. THE THANG: 4 Stations with sandbags , Burpees x10, Curls x10, 10x 4 count flutter kicks, 10x squats, rinse and repeat until time…

09/11/2023 - Apex - LAREDO

PRERUN: Tinfoil, Rubberneck, Exile and Canoe (Tin & Rubberneck continued to rack up miles during the workout as they prep for a big race in Nov!) WARMUP: Mosey, Bernie up…

09/09/2023 - WarTowne - Math in the Gloom

WARMUP: Mosey to the football field for the F3 mission statement- core principles – disclaimer. Then Side Straddle Hops – Weed Pickers – Windmills – Imperial Walkers – Sun Gods…

09/07/2023 - Arena - Pole Dancer

WARMUP: Merkins, mt climbers, phelps THE THANG: run poles at fields, merkins, squats, knees to chest, 3 miles were obtained. Stage Dive dropped the flag once. MARY: had a little…

09/06/2023 - Broadway - Making Men

WARMUP: rucked some with sandbags, manmakers, a few SSH, Imperial Walkers, weed pickers, Copperhead squats… THE THANG: Part 1-Count of by twos. 1 takes sandbag and Bernies while 2 does…

09/05/2023 - Stockyard - Duster Beatdown

WARMUP: Side straddle hops, imperial walkers, weed picker, sun gods and Michael Phelps THE THANG: -11’s staircase top: bench press and overhead press bottom: squats and bent over rows -20…

09/04/2023 - Clinic - 11s…or 22s

WARMUP: run, SSH, Weedpickers, APD, Burpees, Merkins, Flutter Kicks THE THANG: 11s (or 22s) – Start on stage with MBurpees, Alabama Prom Dates run to top of stairs and do…