5 sets of Nut(s)Cracked
FNG: None Warm UP: SSH I/C 40, GM, WMH squat and plank hold for Mission and core values ( 5 burpee penalty enforced) thang one: grab flag mosey to football […]
Entries by Fram
Vagrants in Paradise City
FNG: none wup- short mosey to the ramp, good morning, Willie Mayes, Hayes, arm, circles, imperial walkers, hillbillies. Thang 1: Bottom of the ramp, single count feet over the post. […]
80?! You’re Crazy Ivan!
FNG: 8-Mike W-UP: disclaimer, mission, statement, squat, hold, Core principles, plank hold The main event: Five exercises:> Kettlebell swings, upright rows, Side swings, Dead lift And thrusters Round 1: 10 […]
Monkey Holds. (WTH?!)
FNG: Nope WU- burpeee penalty for switchboard being late. OYO: Michael Phelps, overhead claps. GM’s in cadence, squat hold, hamstring stretch. Mosey around building. ME: Irkin walks on water barrier […]
Who doesn’t post a route?
FNG: FRAM (only to a Running AO) W-up: GM, hamstring stretch, sumo squat (mission and CP), plank achilles stretch, Lots of initial mumble chatter on who doesn’t post a route […]
Did that runner finally speak to us?!
FNG: Notta W-up – various Mission and core Get medium sized rock String of pearls with rocks and stack’em sets. Thang 1: Sting of pearls with rocks: Sequence was: Run […]
Minimum Effective Dose
FNGs: None WU- SSH, GM, Frankenstein‘s, imperial walkers, hillbillies, and Fazio arm circles Two minutes timed exercises: squats,SSH One minute timed exercises: slow count, imperial Walker, slow count hillbilly, big […]
Left holding the Sandbag
FNG: None W-UP: Dynamic with some stretches The Thang: Divide all same bags and med balls evenly at top/bottom of parking lot hill. Divide into 2 teams. One team leader […]
Golden Mickey
FNGs: None Warm Up: SSH, GM, Pledge, Mosey to blocks, mosey to Abyss. The Workout: Round 1- team run down and up. R2 – partner farmer carry down and up, […]
Can’t escape Ole Red
FNGs: Rick (Cavalier) and Pete (Slot Machine) Welcome Fellas. Warm Up: Mission, Disclaimer. Squat hold. Plank hold for stating the 5 core values. Ponzi started but couldn’t remember any of […]