RFTJ 17 strong
FNGs:none Warm Up:SSH The Workout: 3.5 and 5 mile options; lots of picking up the 6 Mary:stretch Announcements: Q Source at Panera T-Claps (Recognition): Prayer: All PAX with Covid or […]
Entries by 187
U-Turn
FNGs:no Warm Up:ssh The Workout:6.1 miles Mary:no Announcements:no T-Claps (Recognition): Prayer:USA https://f3southwake.slack.com/archives/C8X3D5RRV/p1630149673142300
RFTJ BB – Search for the Goddess Route
FNGs:none Warm Up:SSH, buttkickers The Workout:3 Options (4, 5 and 5.6 miles) Mary:Open to all Men Announcements:Please wear lights when dark. Fullhouse 2nd F opportunity on 2nd F channel T-Claps […]
How many Monkey Humpers?
FNGs:none Warm Up:SSHx20 The Workout:Round 1 at Goodwill: Dora with suicides – 100 Merkins, 200 Star Jumps, 300 Monkey Humpers IC. Round 2 on the hill: 3 sets of crunches […]
Any Given Sunday BB
FNGs:nope Warm Up:Good morning, SSH and windmills The Workout:6 mile loop Mary:cool down Announcements:ATT Long Run 27th, BRR hats see Slack Channel “BRR” T-Claps (Recognition): Axe getting some PR’s today! […]
Purple Cobra BB
FNGs: None Warm Up: SSH – IC – 20 Imperials – IC – 10 Indian Run to back of Teeter Mountain Climbers – IC The Workout: partnered up/group (TBD Size) […]
Purple Cobra BBlast
FNGs: No Warm Up: SSH x 20 IC, Frankenstein x 10 IC, Mountain Climbers x 20 IC The Workout: Jog to back wall behind Teeter – 4 stations 3 rounds […]
Small Light Poles – there’s 13
FNGs: ECEC: ShamWow, Pikachu EC: ShamWow, Pikachu, 187, Axe, Skidmark, The Natural Warm Up: Axe lead the warmup with running around ting after each exercise, Side straddle hop, Good Mornings, […]
Paradise City Cactus
EC: Dumbo, Pablo, 187, Yogurt, Pikachu, Skidmark, CHiPs, Lipstick, Cowboy, Full House, Maybelline Warm Up: SSH IC x 20, Fazio Arm Circles IC x 10 FWD and 10 BWD, 5 […]
Purple Cobra BackBlast
Warm Up: Pablo lead the PAX in warmup with: Job around Sunset loop, SSH ICx20, Imperial Walkers, Hillbillies and Arm Circles The Workout: Simple 7’s: PAX partnered up – 1 […]