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Jul 7, 2020
I resurrected my 60th birthday Q for a wheelbarrow team workout. Thanks to the men who shared their sweaty work horse wheelbarrows. 12 PAX enjoyed a wonderful 62 degrees and clear.DISCLAIMERPRAYERCOP25 SSH10 TTT2 Willie Mays10 pickle pounders10 heels to hea...
Jul 6, 2020
Pleasant Summer morning, high 60’s, perfect day for a run Q’d by Honeysuckle. 19 PAX (17 runners and 2 IPC – Jar Jar & Charmin) DISCLAIMER PRAYER COP We stretched and warm-ed up with a Ponzi lap (Ponzi never showed) then some dynamic warm-ups on the field....
Beautiful morning for 5 PAX to watch the sunrise. One of our PAX was a visitor from Knoxville, “Brick.” DISCLAIMER PRAYER COP Motivator from 5 – Willie Mays Hayes – Siglinator from 5 THE THANG PAX had 4 stations around the track. Once a PAX arrives at the f...
Jul 3, 2020
A 64 degree morning welcomed 11 PAX to the Range for a 1776 inspired Q to celebrate our freedom and our commitment to pushing to get the work done. DISCLAIMER PRAYER COP Through the Tunnel x 10 WMH (right, center, left) hold for 10 Mosey up to the gym parking
10 Pax came out for my 4 year anniversary Q. DISCLAIMER PRAYER COP Didn’t have much time for the THANG so the warmup was minimal. Motivator from 6 THE THANG We started at the track with Station #1. Run around the track, turn right at the softball field, bac...
12 Pax arrived at the AO in 70 ish degree clear skies. Welcome to visiting Pax El Chapo (F3 Raleigh) DISCLAIMER PRAYER COP TTT – IC x 10 Merkins – IC x 10 Mosey up Little Ln. to the parking lot outside of New Topper Palace: Willie Mays Hayes –
Jun 30, 2020
Forecasted storms held off so that 11 PAX could increase their fitness without getting wet. DISCLAIMER PRAYER COP Warm Up Lap High Knees to the 20 & back Butt Kickers to the 20 & back Karaoke to the 20 & back THE THANG Since YHC was turning 28, PAX would
Jun 30, 2020
A gloomy summer morning, plenty of humidity with Honeysuckle as the QIC DISCLAIMER PRAYER COP Motivator from 7 TTT (IC) X 10 Imperial Walker (IC) X 25 LBACs (IC) X 10, reverse (IC) X 10, then shoulder pretzel (for Donatello, IC) X 5 Merkins (IC) X 10 THE TH...
Jun 27, 2020
Humid and dreary with rain on the horizon with Honeysuckle as QIC DISCLAIMER PRAYER COP Motivator (from 7) TTT (IC) X 10 WMH X 10 ct each side LBACs (IC) X 11, reverse X 11, shoulder pretzel (IC) X 10 (just for Donatello) THE THANG The infamous Kilo 5K intr...
10 Pax met in the gloom under 70 degrees and mild humidity to put in work. DISCLAIMER PRAYER COP IW – 15 IC 5 Burpees OYO TTT – I0 IC 5 Burpees OYO Willie Mays Hayes 10 each leg 5 Burpees OYO LBAC Front and Back – 10 IC 5
Jun 26, 2020
8 PAX. 60 degrees. muggy. DISCLAIMER PRAYER COP 10 Inchworms OYO THE THANG 1. 10 Minute EMOM (10 Merkins, 10 Squats, 10 V-Ups) 2. Fat Amy WOD Down and Up the ladder.Between each exercise, 5 Hand Release Merkins 50 Squats 40 V-Ups 30 Lunges 20 Thrusters 10 B...
13 Pax came to my Q on a very humid morning. I knew it wouldn’t take long to sweat so we just jumped right in. DISCLAIMER COP SSH x20 TTT x15 Imperial Walkers x15 Slow Squats x10 LBCs x10 forward, x10 backwards THE THANG 11s with merkins and burpees. (1
Jun 25, 2020
Perfect weather for 12 in the gloom. Mayfly, Little Debbie, Wilbur, Trolley, Sample, Hot Sauce, Leslie, Jamboree, Osmosis, Yukon, Louis, Brainfreeze in attendance. DISCLAIMERPRAYERCOPShort mosey followed by Sidestraddle hops, Hammystretch, Abe Vigodas, Thru...
Jun 25, 2020
12 Pax for a nice 62 ish degree gloom without the sprinkler system. DISCLAIMER PRAYER COP The Motivator from 7 TTT – IC x 10 Willie Mays Hayes – 10 count each leg IW – IC (sort of) and 10?? Lite Brite took a stab at counting and lets just
Jun 24, 2020
It was a beautiful morning for a hill workout. To get the most out of our hill workout, we mosey’d to the treacherous steep hill to conduct the beatdown. 12 PAX embarked upon a journey they did not want to take; however, YHC, did not want to take the journey
Jun 23, 2020
It was crazy humid this morning. 11 PAX rolled out of bed to push themselves to be better for themselves, their family, and for their F3 Brother. The humidity added an extra challenge to the workout, but almost all 11 PAX completed the first 4 rounds. DISCL...
Jun 23, 2020
13 doods showed up to embrace the gloom and the suck. 65 degrees and humid. DISCLAIMER COP Gat all warmed up. Slaughter starter after a mosey to the playground. THE THANG Insert information about the workout. Part 1: Broad jump / pullup ladder down from 7 (...
Jun 22, 2020
5 runners and 6 IPC PAX rolled into The Hill on a perfect 68 degree morning with just the right humidity for solid sweat. DISCLAIMER PRAYER COP TTT – 10 IC WMH – 10 right then left Warm-up lap THE THANG Simple routine 7 laps on the track 7 100
