09/16/2023 - Black Ops - MIND FREAK

THE THANG: run 1.5 mile loops forward them backwards around a trail partially private property and partially in Kemp Park of Cobb County. All the F3C PAX ended up with…

09/15/2023 - Blacktop - Ode to Wiggum

WARMUP: running THE THANG: Indian run and stop with exercises throughout MARY: planking ANNOUNCEMENTS: mind freak, Q school at Catbox COT: prayers for the family Tenderloin spoke about, plant closing,…

09/11/2023 - Blacktop - 9/11 BD

WARMUP: Plank – wait on Koi. F3 Mission Statement, 5 Core Principals THE THANG: 2001 M (1.25 Mile) run 7 – Rounds of: 9- Pull-ups or bent over rows 11…

08/31/2023 - Arena - Not tinfoil?

WARMUP: mosey’d to the lower concession stand. 40 Mountain climbers; 20 Side Straddle hops, 15 Imperial walkers, 10 weed pickers THE THANG: Since we didn’t have enough sandbags for everyone,…

08/25/2023 - Blacktop - Burpee King

WARMUP: SSH, weed picker, imperial Walker, copperhead squat, merkins, calf raises THE THANG: Burpee King MARY: Squat broad jumps, bear crawl, 6