Legacy Backblast Archive

Seven pax journeyed to the Range for a little Christmas week fun and games. The 28 degrees didn’t affect the pax as we warmed up quickly. DISCLAIMER PRAYER COP Motivators from 5 THE THANG Rangers departed from the AO in search of Santa’s missing reindeer. A...

7 PAX rolled out in the gloom with a temperature of 41 degrees to embrace the suck and get better. DISCLAIMER PRAYER COP Slaughter Starter Side straddle hop – in cadence to 25 Merkins – in cadence to 10 squats – in cadence(3 count down 1 count up) – 20

It was a Balmy and rainy 58 degrees Otherwise known as a perfect morning for an F3 workout! DISCLAIMER PRAYER The “Prime” Warmup 29 SSH 13 Windmills 17 Running – Forward Arm Circles 19 Running – Backward Arm circles 13 Through The Tunnel Willie Mays Hayes t...

A crisp 47 degree fall morning found 6 pax at The Range ready to log miles and get swoll. Stretching was advised beforehand as we would be off to a quick start. • Disclaimer • Prayer • COP Well…we started with a quick Willie Mays Hayes to the left and right...

A balmy 50 degrees welcomed 14 pax (Ponzi was early and Nickleback was tardy!) to the top of Ranger Hill to celebrate YHC’s 4th year of F3 (who thought I’d survive a month?). Stretching was advised beforehand as we were on the move quickly with the 007 them...

Beautiful morning for a 50 degree workout. DISCLAIMER PRAYER COP The warmup. The motivator X 5 Through The Tunnel Imperial Walker Abe Vigoda High Knees THE THANG Indigenous Run around track then to bottom of Med Tech Hill Today each station will have a “GLU...

Disclaimer COP The kilo 5k has been credited to Rudy. It has been recycled several times throughout the F3NETN AOs and is considered a classic. It’s tough to finish this beatdown in 45 minutes, but 4 PAX on a nice 48 degree morning gave it their best effort...

A comfortable 64 degrees outside this morning as 6 men assembled to put in some work. DISCLAIMER PRAYER COP Motivator from 7 Little Baby Arm Circles (IC) -20 forwards and reverse Willie Mays Hayes Through The Tunnel (IC) 10 Mosey to the bottom of ranger hil...

11 Rangers climbed Ranger Hill today for a perfect morning of 61 degree weather and a throwback Q back to 80s complete with YHC’s favorite tunes and some spot-on 80s wardrobe choices from the Rangers. Chum and Nickleback for the wins. DISCLAIMER PRAYER COP...

7 PAX rolled out for a muggy morning beatdown. DISCLAIMERPRAYERCOPMotivator from 10 that is allTHE THANG6 exercises. 2 minutes of work per exercise 30 sec of side straddle hops. 30 sec recovery 2 Rounds Big boy sit ups (30 sec SSH 30 sec recovery) Burpees(3...

9 PAX showed up on a perfect 65 degree morning anxiously awaiting what the next 45 minutes of their life was going to be like. Bagless and blockless, we were left with the elements of the AO to carry us through. DISCLAIMER PRAYER COP WMH – 10 second count on

13 pax arrived at the Range for a cooler 68 degree morning but the humidity offset the temperature once the work began. A playlist of songs inspired by being on the move pushed pax from stop to stop. DISCLAIMER PRAYER COP Quick warm-up with 30 SSH IC to tip...

12 pax climbed Ranger Hill for a clear, dry 48 degree morning of work. DISCLAIMER PRAYER COP Warm-up was quick with some Through the Tunnel, WMH (left and right), and Shoulder Pretzels. THE THANG From the archives, once again, YHC pulled out last the now es...

6 pax rolled in for a little friendly competition under a bright full moon and mid 40s. DISCLAIMER PRAYER COP SSH X 10 TTT X10 LBAC X10 <> OHC X 10 Shoulder Pretzels X10 Seal Claps X10 IW X10 Merkins X10 THE THANG Pax ran around the school to find

15 PAX overcame the sack and put in some tough work DISCLAIMER PRAYER COP SSH x41 (in cadence) Through the tunnel x 10 Willie Mays Hayes Imperial Walkers x15 Abe Vigota x15 THE THANG Station 1: 25 OHP, 25 Curls – Bear Crawl to Station 2 Station 2: 25 Squats,

15 PAX gathered for a bromance beatdown by YHC in the warm 27 degree weather. DISCLAIMER PRAYER COP Slaughter Starter – 20 Burpees OYO SSH(IC) – 50 Little baby arm circles(IC) F&R – 16 Through The Tunnel – IC 10 Willie Mays Hayes – 10 count hold to each side.

It was raining. Everyone got wet. PRAYERCOPMotivator from 10 WMH R/L x8 TTT awkward pause then x3THE THANG 14’s for ❤️ day (Each exercise ends up @ 105)Squats w/ coupon & SSHBench & LBCsOH Press & RowsMerkin & Am.HammersCurls & Freddies In-between exercise...

On the first Range Q of February, the Rangers were greeted with 34*, 89% humidity, 7.9 mph winds to make it feel like 28*. 12 PAX posted to start their Speed Dating CSAUP competition for the first week. DISCLAIMER PRAYER COP Warmup – Mosey on over to the “S...