13 men, including 1 FNG, showed up and put in the dang work. It was warm, but nice. DISCLAIMER PRAYER COP Willie Mayes Hayes x10 IC Motivator from 7 Valley Merkins x5 Squats – 3 count hold x15 IC LBAC – Overhead Claps – LBAC in Reverse x15 IC Rockette
Category: Northeast Tennessee
Do Your Best, Today (Rinse & Repeat)
23 PAX. 1 FNG. 69 degrees. DISCLAIMER PRAYER WARMUP Arm Circles 15 IC Arm Circles Reverse 15 IC Through The Tunnel 10 IC Motivators from 5 THE THANG Group into 2-5 man teams by speed/fitness so you can pace and push one another. We’re going to mosey a big lap,
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
Push and Pull
20 PAX turned out in the humid gloom for an upper body blast DISCLAIMER PRAYER COP 30 SSH 10 TTT WMH – 10 sec each leg 20 IW 10 Merkins THE THANG PAX partnered up and went the long way around the AO to get to the playground. On the
1776 and 20 Yards
A record 15 PAX found themselves at The Hill post-July 4th with a few days of hamburgers, hot dogs, and pie to burn. Muggy humidity and 67 degrees created ideal conditions for a good calorie burn. DISCLAIMER PRAYER COP TTT – 10 IC WMH – 10 IC Warm-up lap Dynamic
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
Kardashian’s 3 Year Anniversary 76er
It was warm and humid and the field was wet as 26 Pax came out to help YHC celebrate 3 years with F3. DISCLAIMER PRAYER COP WARMUP SSH X 38 IC TTT X 19 IC DQ X 19 IC Mosey (lap around park) Squats X 38 IC Plank Jacks X
6 Men – Proud and Strong
6 dedicated Pax attended today. DISCLAIMER PRAYER COP Since I went to the F3 site to learn some new exercises, we had show how to do some of the exercises during the warmup. THE THANG Run and BLIMP to the playground Once there we had 7 stations and had 2
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