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,…
Pax: HandyCam
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…
04/25/2023 - Flight Deck - Bring Sally Up
Quick mosey, stretch, Bring Sally up with
03/14/2023 - Flight Deck - BOMBS
Mosey, stretch, warmup to Bombs over Baghdad,
02/28/2023 - Flight Deck - Pike place
Mosey into stretching. Cupid shuffle and then planking for 25 min. Another run, 11s with big boys and merkins and finish with
02/21/2023 - Flight Deck - One Goes This Way, The Other Goes That Way
Warm-o-rama: Mosey around the AO – Mission statement – core principles – disclaimer – Motivators from 5 – Weedpickers – Imperial Walkers – Arm Pretzels – Sungods -Michael Phelps -…
02/17/2023 - Flight Deck - Dora at the Deck
It was great to be back with the PAX at the Flight Deck. Work and site-Q duties keep me from attending as much as I would like, but I’m always…
02/07/2023 - Flight Deck - 7-11
7-11 After an impromptu pickup of the Q due to Dirty D’s illness the following ensued… Warm-0-rama: Mosey, 11 SSH, 11 Weedpickers, Sun Gods OYO, Michael Phelps OYO The Thang:…