7 Pax for a Warm Morning DISCLAIMER PRAYER COP 2 laps Arm Circles THE THANG [4 corners] AMRAP WITH SANDBAG/block 100 to 200 meters between each station 1. 25 pushups 25 sit-ups 25 side to side skaters 2. 25 push press 25 curls 25 triceps extension 3. 25 bent over
Category: Kingsport
Sneaky Plank 7/11/19
9 PAX in attendance for muggy one New Guy Deputy Dawg moves to the area DISCLAIMER PRAYER COP Warm Up Lap SSH, Mount Climbers, TTT, Noodle arms (it has a name) THE THANG Reoccurring theme through workout. Hold plank and do a Merkin ever 6 seconds to 20 Merkins (its
Wilderness Road Brute Force Warmup
9 PAX arrived at the not-as-humid-as-low-country-SC AO ready to work. Yes, it’s hot and humid by NE TN standards, but after spending a week in the SC low-country the QIC had a renewed appreciation for summers here. DISCLAIMER PRAYER COP SSH x 15 IC Slow Squats, 3-count, x 10 IC LBAC
36 of something Birthday Q
50 degrees and foggy, perfect weather. 11 PAX showed up DISCLAIMER PRAYER COP Abe Vigoda x 9 Little baby arm circles x 9 Little baby arm circles x 9 Slow squats x 9 Bring Sally Up…and down THE THANG Station 1 Block/bag curls x 18 Little baby crunches x 18
No! This is the easiest back blast in F3 NETN history.
We did this again. 1776
We Run and Ruck as the Pre Workout 6/29/19
4 Pax for a muggy Saturday Morning DISCLAIMER PRAYER COP Abe, Merks, Slow Squat, Arm Circle, Mount Climbers THE THANG Tabata: 45 Sec on 15 Sec to rest and get ready for next move SSH Curls Mountain Climbers Over Head Press KB Swings Squats One Leg step up Other Leg
“Not that Stupid Hill Again!” – @Mayfly commentary on June 22nd Warriors Path
Muggy Day after a Rucking Warm up for some DISCLAIMER In addition to disclaimer @Louie was advised that it was no longer dark when we started and he needed to be more discreet about taking care of bodily functions!! PRAYER COP SSH, Abe Vigoda, Mercs, LBAC THE THANG Grab a
Exercise the Demons
Beautiful rainy weather this morning 11 pax today DISCLAIMER PRAYER COP Army PRT prep Drill THE THANG 400 meter run 20 ground to overhead 20 snatch 20 push press 20 bent over rows 20 curls 20 overhead tricep extension 20 lunge 20 squat 20 power-cleans 20 devils press Rinse and
Next Time I’ll Shuffle Better
3 came out for Ruckership. Louie joined us for workout. Beautiful day. DISCLAIMER PRAYER COP Motivators from 7 7x Each: LBAC Flapjack All Hail Zorp Merkin Slow Abe Vigoda THE THANG Using F3 Workout Deck Deal 2 Cards to Each PAX Pocket 5 Cards to Be Flop, Turn, River As
6.11.19 Wilderness Rd
9 PAX for a 30th Bday Q DISCLAIMER PRAYER COP Lap F/R/U LBAC x10 10 Merkin IC 10 Squat IC Mosey to band field THE THANG 30 For 30 30 reps, run 5 and back (increasing each time until we finish the field) Crunch OH Press Squat Curls Bent Row