Manageable temperature and humidity before the pain. Little Debbie QIC. DISCLAIMER PRAYER COP None. All PAX arrived early for Ruckership rendering a warmup pointless. THE THANG Little Debbie had been casting warnings about a workout involving the posts/guardrail along the side of the land bridge. The time had come. Starting
Author: Little Debbie
No! This is the easiest back blast in F3 NETN history.
We did this again. 1776
D-Day: Operation Overlord
6 PAX showed up to honor the brave men and women that put it all on the line on D-Day 75 years ago. Little Debbie QIC DISCLAIMER PRAYER COP None THE THANG Modified version of the CrossFit Operation Overlord WOD 200 yd Sandbag Run 40 Side Straddle Hops 200 yd
Dora of Death
7 PAX, Ideal weather around 55*, Little Debbie QIC DISCLAIMER PRAYER COP LBAC x 10 IC RLBAC x 10 IC OHLBAC x 10 IC OH Claps x 10 IC Shoulder Pretzels x 10 IC Moroccan Night Clubs x 10 IC Willie Mayes Hayes x 10 IC Mountain Climbers x 10
Murph-o-rama
Perfect 45ish degrees for Warriors Path pain. 5 PAX. Little Debbie QIC. DISCLAIMER PRAYER COP We did some things. THE THANG Pretty simple routine here. Get ready for Murph by doing Murph things. Run a little ways with one PAX carrying LD’s sandbag setting the pace 10 things that suck
Iron Valley Convergence Reprise at Wilderness Road
Perfect morning weather for a reprisal of the Iron Valley Convergence Saturday prior. Little Debbie QIC. DISCLAIMER PRAYER COP Trolley Lap Imperial Squat Walkers 10 IC (though poorly counted) Willie Mays Hayes 10 IC LBAC 10 IC OHLBAC 10 IC OH Claps 10 IC Shoulder Pretzels 10 IC RLBAC 10
Pain Station ABCs
3 PAX on an optimal weather morning for early hour ruckership plus regular post. Little Debbie on Q. DISCLAIMER PRAYER COP Two Ponzi laps hoping someone else would show up. Failed. Left the AO. THE THANG A make-it-up-as-you-go Trolley style workout. Running with pain stations as experienced below. Run was
Third and Long
Winter has returned after a brief hiatus. 7 PAX showed up at the last second for the Wilderness Road’s maiden voyage in to J. Fred Johnson Stadium. DISCLAIMER PRAYER COP Mosey down hill, around track, down hill some more, and in to the J. Fred end zone. 50 yard Karaoke
Ultra Dash Experimental Extravaganza
WARM…but raining. 11 PAX braved the 60* rain. Little Debbie on Q. DISCLAIMER PRAYER COP Dynamic Warmup – Mosey, Hillbilly Toe Touches, Butt Kick, High Knees THE THANG Little Debbie busted out his kids’ Christmas present for some running. The five Ultra Dash cones were spread out around the band
The Launchpad Special
4 PAX on a beautiful morning around 35*. Workout below shamelessly stolen from a 1st F Launchpad post. DISCLAIMER PRAYER COP Highly uncoordinated and made up on the fly. Abe Vigoda, Motivator, couple of stretches. THE THANG Sandbag carry to track. Each exercise below separated by 200m run/jog. All done