Entries by Fram

Vagrants in Paradise City

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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!

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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?!)

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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?

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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 […]

Minimum Effective Dose

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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

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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

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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

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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 […]