Eleven PAX un-assed the sack and were rewarded with beautiful weather, an amazing sunrise, and Donatello’s greatest hits. DISCLAIMERPRAYERCOP SSH (20 IC) Through the Tunnel (10 IC) Imperial Walkers (15 IC) Windmills (10 IC) Hillbilly Walkers (10 IC) Slow squats (10 IC) Merkins (5 IC) THE THANGEvolution 1—Pain Train (Hat
Author: Donatello
Nothing Fancy
Cold but dry DISCLAIMERPRAYERCOP Nascar rolling start, hitting corners of track: SSH (ICx20) Windmills (ICx10) Imperial Walker (ICx10) TTT (ICx10) Hillbilly Walkers (ICx10) Merkins (ICx5) Slow squats (ICx10) THE THANG Rolling with the classic merkin/squat ladder. Building at each light pole of increasing distance 10, 15, 20 merkins with
Five-Ten’s
Just about perfect morning. Cool and clear. DISCLAIMER PRAYER—Broke tradition as a matter of principle COP There was a time in my F3 life where I thought the slaughter starter was funny and hard core—nah. Not anymore. SSH (10 IC) Merkin (5 IC) TTT (10 IC) Slow Squat (5 IC)
Just a Deck of Cards
Weather sucked DISCLAIMER COPDid some warm-ups—a few SSH’s, squats, LBAC’s, Windmills, & TTTTHE THANGYou know the drill. Aces -> 15, face cards -> 10. Spades—Thrusters Clubs—Block Swings Diamonds—Merkins Hearts—Burpees MARYNopeCIRCLE OF TRUSTPRAYER
Out of Semi-Retirement
15 Pax un-ass the warm, cozy sack to join YHC in the 36 degree, cold rain. Coming out of Q semi-retirement I deemed it appropriate to roll with an old-school squat/merkin ladder with a side of box jumps and dips. DISCLAIMER PRAYER COP Rolling start—moseying around the track over to
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An ordinary high school student discovers that most reputable dating online service for relationships no fee his family has an unusual pedigree when he finds himself turning into a werewolf. WLFI — We have compiled a few of the local firework events happening this week. no pay best rated dating
Easiest BB in F3 NETN History
The scene changed, but the work remained the same. Only difference is EMOM included burpee over the block (parking curb), rather than burpee box jumps. http://f3netn.com/2019/06/25/some-of-my-favorites/
Some of My Favorites
DISCLAIMER PRAYER COP The Warm-Up, wasn’t really a warm up. Getting strait to business of BLIMPs. B – 5 burpees L – 10 Lunges I – 15 Imperial Walkers M – 20 Merkins P – 25 Plank Jacks S – 30 Squats Mosey 100 meters -> 5 burpees -> mosey
Repeats
A little cool and wet—of course. THE THANG Ponzi Lap (of course Ponzi was there on time, so it’s not quite as funny) Dynamic Warm-up High knees Butt kicks Carioca Man skips Yasso 800m Repeats (3x) Run 800 meters at a fast pace, 200 meter recovery Mosey to Skatepark Hill
Transgressions
It’s Christmas Eve—14 PAX showed up to put in some work and get it done. Personally, I needed to repent for my many dietary transgressions during the 1st phase of the Christmas break. Unfortunately, it’s probably going to get worse before it get’s better. That’s OK—grace abounds and flows freely