04/25/2025 - Flight Deck - Donde esta Scamper
WARMUP: Mosey… no scamper SSH, IW, Weed Pickers, Sun gods, Michael Phelps, arm pretzels… no scamper THE THANG: Looked for scamper… still no scamper Merkin ring around the gazebo… no…
Pax: Jazzercise
04/17/2025 - Apex - Duster Q
WARMUP: -side straddle hops, imperial walkers, weed pickers, little arm circles and Michael Phelps. THE THANG: -7’s (imperial squawkers and calf raises(4 count)) -ET Booth parking lot ladder (increase rep…
02/05/2025 - Broadway - Push through hard stuff
WARMUP: Copper head merkins, side straddle hops, Michael Phelps, sun gods THE THANG: Half the pax Indian running around the parking lot while the other half is using their sandbags…
02/06/2025 - Apex - Duster Q
WARMUP: -side straddle hops, imperial walkers, weed pickers, little arm circles, Michael Phelps THE THANG: Coupons in use 50 overhead press -stair run 6 times 50 bench press -stair run…
01/30/2025 - Apex - Duster Q
WARMUP: -side straddle hops, imperial walkers, weed pickers, little arm circles and Michael Phelps. THE THANG: -11’s box jump and donkey kicks (4 count) -lbcs and heels to the sky…
12/05/2024 - Apex - We survived Donner Lake
WARMUP: very little oyo-time restraint THE THANG: rucked Etowah cross country trail MARY: compass ANNOUNCEMENTS: Veterans National Cemetery-Wreaths Across America is December 12-come help unload 1000’s of wreaths-questions contact Edibles…
02/22/2024 - Apex - Spray and Pray!
WARMUP: Mosey, SSH, weed pickers, etc. THE THANG: The Thang 1 15 minute EMOM 3 Burpees (Begins Rd & EMOM timer) – 20 Hand Release Release Merkins – 30 Leg…
09/30/2023 - Black Ops - Farm Country Memorial Mall Cop Challenge 1/2 Marathon
WARMUP: stretch THE THANG: Reformation to Arena to Apex to Stockyard and back home MARY: stretch ANNOUNCEMENTS: First Annual Farm Country Memorial Run COT: we made
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…
08/24/2023 - Apex - Arm/Chest Blaster 3000
WARMUP: mosey to coupons, SSHs and some other stuff THE THANG: Set of shoulder exercises done without rest, in cadence, and reps are at Q’s discretion. Exercises are as follows…