Dead @$$ Last
FNGs: Bill, age 81, joined us for COT. May come next week. Warm Up: Slow mosey with four coupons (slam ball, weighted ball, 2 basketballs) to the basketball court while […]
Entries by Pumpkin Spice
52nd Birthday Q
FNGs: None Warm Up: SSH, Arm Circles, GM, WMH The Workout: Choose a coupon (#15 to #45 kettlebell or ball) and added one rock from the rock pile. Two columns […]
Birthday Q. 52.
FNG: None Warmup: SSH, GM, Arm Circles, Squats, One 200m lap. workout: Deck 52 cards plus jokers Aces 11 count and 80 meter farmer carry w Kettlebell Jokers mosey […]
EGG-cellent workout
FNGs: None Warm Up: SSH, GM, WMH, Arm-circles, Seal Clap, Overhead Clap, Michael Phelps. The Workout: Circuit #1: PAX chose a coupon (sets of dumbbells, weight plates, weight vest, mace […]
Apollo Creed Tribute
FNGs: None Warm Up: arm Circles, GM, WMH, SSH. The Workout: 2 cycles of 12 Rounds 40 seconds on, 20 second rest. Jump Rope w or w/o rope Offset basketball […]
Cinder Blocks are heavy
FNGs: None Warm Up: SSH, GM, WMH, Arm Circles. The PAX did a great job reciting core values and F3 mission. No penalty burpees. The Workout: Grab a Cinder Block, […]
12 Days of Christmas
FNGs: None Warm Up: SSH, GM, Arm Circles, Claps, Frankenstein. The Workout: Each PAX led one exercise in 12 days of Christmas fashion. With Rocks Ground Pounder single count Lunges […]
Some football. Some rocks
FNGs: None Warm Up: Good Morning, WMH, SSH, Arm circles, Seal Clap, Overhead Clap The Workout:Football Passes. 3 Rounds Single Line. Single PAX ran a route. Caught pass from another […]
An EMOM morning
FNGs: None Warm Up: Bounce Spinal Rotations Good Morning WMH Arm Circles Seal and Overhead Clap The Workout: Cinco Tres Workout : 5 exercises , 3 reps each. 10 min […]
Five Year Anniversary Q
FNGs: None Warm Up: Arm Circles, GM, Mosey to Soccer Field Parking Lot The Workout: Football Mascot Merkin Workout utilizing scores from last week’s games. NCSU’s Tuffy – Merkins (+alternate […]