Mutiny Q’em all ✔️
FNG: Nope W-UP: SSH, IM,Hillbillies, Frankenstein, GM and SFAC Thang 1: 4 courts 1-BC w/ stack’em merkins 2x 2-CB w/ stack’em squats 5x 3- CW w/ stack’em IC crabby Patties […]
Entries by Fram
Impromptu Q at Prison Yard
FNGs: Bloomin Onion (Welcome!) Warm Up: Disclaimer, SSH, SFAC, GM, Frankensteins, Imperial Walkers, Hillbillies, Plank Hold, Mission Statement and 5 core principles, Mosey short lap. The Workout: Round 1: 6 […]
STANDARDS for AO’s (Even UFO)
FNG: Doogie! Welcome Warm-up: 5:15am sharp (SSH, Good Mornings, WMH, SFAC) About the time we were doing GM’s and WMH…over 10 PAX were walking into the Warm-up circle. YHC noticed […]
Pro AM at the Groundpunder
FNGs:None Warm Up: lots of mumble chatter about Fram on the queue, mini packs considered staying home as they were apprehensive as we dropped four sandbags next to the flags. […]
MOAB Cary
FNG: None MOAB Mission statement, core principles, disclaimer Warm up: various exercise exercises, dynamic stretching, and a lap around the lot Pile of coupons – move to opposite corner. (Once […]
10 PAX challenge
friendly new guy, none Warm up: stretch Main event: set timer for 25 minutes run, turn around repeat route back. Announcements: 10 pax Attendance challenge, Core challenge, Queue them allchallenge. […]
Where be all the VJ’s?
FNG: NONE W-UP: Measure out 400m run. Stretch OYO. Review the guidelines ME: See the sheet. +10 extra points for using the 220lb tire. LED: 62 pts, Flip phone: 46pts […]
Dental work
FNG: Galvanize WU: Mission statement, disclaimer, core values, arm, circles, good mornings, Frankenstein‘s, side straddle hop, Pledge of Allegiance. We broke into three man teams. During the warm-up, we had […]
We never run the standard
FNGs: None Warm Up: GMs, Hammy stretch, WMH Plank hold with calf stretch. Mission and Core Values The Workout: Standard Route 5.3 Miles > Stack’em Krakken Buprees every mile. 2 […]
HC’s TBD at TBD
FNG: Nope WU- Mission/Core Values, various exercises Flip phone and I were reminiscing about last week‘s flood of pax around the 5:28 mark. 5:28 came and went So it was […]