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 […]
Entries by Fram
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 […]
I can’t screw it up if I don’t know what it is.
FNGs: Notta Warm Up: Mosey, Dynamic Exercises: Karaoke, karaoke w/High trail leg, HK and Butt kick, Flipphone showed up around here. Skips and walking deadlift lunge. Burpee penalty for FP […]
Murder at Disney
FNGs: None Warm Up: SSH till Emeril got to the circle because he was late. 5 burpeee penalty for Emeril being late, Lots of whining while Emeril tied his shoes […]
Form Friday
FNGs: None Warm Up: Form running and upper body stretching. The Workout: Form Focus. Key points and technique on, Squat, Willie Mays Hays, Lunges, Standard Merlin, Diamond Merking, LBC, WW1. […]
Let the bodies hit the floor
FNGs:None Warm Up: Core Values/Mission while Squats, Plank, Daisy Pickers, GM, SSH. The Workout: teams of 2, 3 SB 80/60/40 full length of FB field Burpee Bag toss or Bear […]