Here We Go, Easy Run
FNGs: None Warm Up: Standard with a focus on hamstrings The Workout: 4 mile run through the town of Holly Springs. With Cadence support from Itunes! Mary: None Announcements: None […]
Entries by Flip Phone
Building the CORE
FNGs: None Warm Up: We hit a mumble-chatter warmup The Workout: 3 stations of weighted core exercises that comprised of 3 rounds. The exercises included: (20lb sand ball):American HammersSit-up wall […]
Booze Cruise Blues
FNGs: None Warm Up: Started with a hesitant Mission Statement and 3 Confidence building burpees Nailed the Core Principles Mosey, GM, WMH, Daisy Pickers, SFAC, SSH The Workout: 1 – […]
REDRUM REPEATS
FNGs: None Warm Up: Quick stretch and Mosey to the Red Hill The Workout: Easy round of 7’s Squats at the top and Absolutions at the bottom. Mary: LBC’s, […]
E&O Warmup Event
FNGs: None Warm Up: Standard SSH, Daisy Pickers, WMH, GM, IW The Workout: Cash In & Out DORA One team member runs the parking lot, but you have to […]
Sandbag Roundup
FNGs: None Warm Up: Quick SSH, Good Mornings, WMH, Mosey The Workout: Full body (focus on lower) Sandbag Workout, 10 Stations 90 Sec work, 30 Sec rest, with a Quick […]
“This AO is Sponsored by Go Ruck!”
FNGs: None Warm Up: Good Morning, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, OH Claps, Seal Claps, SSH The Workout: 8 Stations with 16 workouts 90 sec work &30 sec rest/switch. […]
A Year of Progress
FNGs: None Warm Up: Kept the count guessing to simulate my discomfort and confusion of my first F3 Workout Good Mornings Daisy Pickers SFAC Fwd/Bkwd Seal Claps OH Claps SSH […]
Stonehenge
FNGs: None Warm Up: Enforced the standard (Mission Statement & Core Principals) with 10 Pay the man burpees SSH (IC) – 10 reg & 10 Double time Imperial Walkers (IC) […]
Cindy’s Boo Hoo
FNGs: None Warm-up: Disclaimer, Core Principles, Mission Statement, with no Pay the Man Burpees. @Rico is coming up big for the group. 22 – SSH 10 (IC) – Good Mornings […]