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May 31, 2017
TIME: 0530 TEMP: 60 COP Disclaimer Prayer WARMUP SSH x40IC Merkin x15IC Hillbilly Hoedown x20IC Hillbilly walker with a deep squat between lifting the legs to the elbows. LBAC x20IC and reverse Arm Pretzels x20IC Mosey 1 Lap around Car Poole Circle THE THAN...
May 29, 2017
On this Memorial Day, 26 Pax gathered to pay our respects the only way we know how—honoring those who afforded us this opportunity with hard work and brotherhood. The Murph Challenge has become a Memorial Day tradition for many across the country, F3 includ...
May 25, 2017
Time: 0530 Conditions: 48, cool and damp Disclaimer Prayer Warm Up – LBAC, palms down (IC, 20) – LBAC reverse, palms up (IC, 20) – Imperial Walkers (IC, 15) – Hillbilly Walkers (IC, 15) – Willy Mays Hays (IC, 10) – Lunges (IC, 10) – Squats (IC, 15) – Merkins
Light, inconsistent rain and 59 degrees. COT WARMUP Abe Vagodas – 15 IC Through the Tunnel – 15 IC Arm Pretzels – 15 IC Mosey 1 Lap Copperhead Merkins – 11 IC Motivator from 7 Copperhead Squats – 11 IC Mosey 1 Lap THE THANG Catch Me If You
05/20/2017 7AM 63 degrees and partly cloudy Disclaimer/Prayer Circle Warm-Up Through the Tunnel 15x IC Slow Mosey 1 Lap Little Baby Arm Forward Circles Palm down 10x 4 Count IC Little Baby Arm Forward Circles Palm up 10x 4 Count IC Little Baby Arm Reverse C...
5/18/2017 0530 63 degrees and breezy Disclaimer Prayer Circle Warm-up Through the Tunnel 15x IC Merkins – 10x 4 count IC Mosey 1 Lap Little Baby Arm Forward Circles Palm down 10x IC Little Baby Arm Forward Circles Palm up 10x IC Little Baby Arm Reverse Circ...
May 17, 2017
5:30 Warmup Mosey Motivator (5) Imperial Walker (10) 3C Motivator (5) Hillbilly Walker (10) 3C Mountain Climber (15) 3C Sumo Squat Holds (10) 3C Peter Parker (15) 3C Mosey Routine (not about speed, about good form and continuous) Burpies (25) to open Squats...
TIME: 0700 TEMP: 60 deg and light rain DISCLAIMER PRAYER WARMUP Indian Run – Mosey (2 laps) Cherry Pickers – 20 IC Motivator – 7 count Imperial Walkers x20 IC Merkins x10 IC Plank Jacks x15IC Mountain Climbers x10 IC Little Baby Arm Circles – 10 IC Little B...
May 12, 2017
TIME: 0530 TEMP: 61F DISCLAIMER PRAYER WARM-UP SSH x40IC Merkin x20IC HillbillyWalkers x20IC Plank Jacks x20IC Squats x20IC (3count Hold) Lunges x20IC Peter Parkers x20IC LBAC x20IC LBAC (rev) x20IC LBC x20IX Heals to Heaven x20IC THE THANG Mosey to the Ele...
Time: 0530 Temp: Low 50s Disclaimer Prayer Warm-up: SSH (25 IC) Little Baby Arm Circles (20 IC) Merkins (10 IC) Little Baby Arm Circles in Reverse (20 IC) Pretzels (20 IC) Plank Jacks (15 IC) Imperial Walkers (20 IC) Mosey The Thang: May 9th is National Los...
May 6, 2017
Workout Time: 0700 Workout Temp: 44 degrees and windy as heck Disclaimer Prayer Warm-up Side Straddle Hops 30 in cadence Little Baby Arm Circles 25 each way Plank Walks 15 in cadence Mosey- 1 lap around the 1/4 mile track Don Quixotes 15 in cadence Shoulder...
May 3, 2017
TIME: 0700 TEMP: 60F DISCLAIMER WARMUP SSH x40IC Imperial Walkers x20IC Squat Jumps x15IC (3 count hold) Merkins x10IC Plank Jacks x15IC Mountain Climbers x15IC LBC x15IC (3 count hold) Heals to Heaven x15IC American Hammers x20IC THE THANG BoJangles Biscui...
TIME: 0530 TEMP: Breezy 48F DISCLAIMER PRAYER WARMUP Motivator from 10 Arm Pretzels x30IC Imperial Squat Walkers x15IC LBAC x25IC (and rev) TTT x12IC Mosey 1 Lap around Carpool Circle THE THANG Crab Walk/Bear Crawl Relay – Pair up – Partner 1 crab walks to...
