The official two-year anniversary of F3 Northeast Tennessee arrived. After planting and leading the group for the past two years, the Regional Nant’an role was officially handed over to Pythagorus. The weather was beautiful as 48 PAX (including Jar Jar who had to work but made it a point to
Tag: Escape Hatch
Dora’s long lost ugly cousin visits Iron Valley
WEATHER – 65 degrees with a breeze the PAX appreciated later in the post DISCLAIMER PRAYER WARM UP LBAC/LBAC in Rev. – IC – 20 Abe Vigoda – IC – 10 Merkins – IC – 10 Imp Walkers – IC – 10 Motivator – 7 Mosey a lap THE THANG
Doc Ock pushes the men to set higher goals
WEATHER – 61 degrees DISCLAIMER PRAYER WARM UP – Sumo Squat Calf Raises – IC – 15 Curls with coupons – IC – 15 Over Head presses with coupons – IC 15 Motivators – 8 Dips – IC – 15 THE THANG As our new OA developes it is ever changing.
Block Party and CAKE for Floppy’s Birthday
Weather: Beautiful. Freaking Beautiful. DISCLAIMER PRAYER COP LBAC (15 IC) Cherry Pickers (On top of the trees, Chunk) (15 IC) LBAC Reverse (15 IC) Arm Pretzels (15 IC) Imperial Squat Walkers (10 IC) Hillbilly Rockettes (10 IC) Motivator (7) Merkins (10 IC) Agilities (high knees, butt kickers, high kicks, defensive slide
Build it and they will come………really you can come!
Weather – A cool 54 degrees DISCLAIMER Standard disclaimer with a side disclaimer of slightly more intensity as well as concentration on form and goals PRAYER WARMUP Motivators – from 10 yeah that woke us up quick & Potter who returned after 1 year and 2 month lay off kept up
=mudslide+(=rand(exercise))
foggy, warm, damp, beautiful. 7 pax, not beautiful. DISCLAIMER PRAYER COP imperial walkers, merkins, hillbilly walkers, little baby arm circles, sumo squats, dynamic stretching – high knees, butt kicks, high kicks, over/under fence, close gate, open gate, karaoke, sprintt THE THANG used =rand() function in ms excel to generate a
Initiation
TIME: 0700 (although a few Pax showed up early and got some work in before seven bells) WEATHER: Warm, Sunny, and Windy DISCLAIMER PRAYER COP Motivator from 7 Little Baby Arm Circles/Shoulder Pretzels/Reverse Circles Imperial Squat Walkers Don Quixotes Hillbilly Rockettes Peter Parkers Willie Mays Hayes Indian Run-1 lap around 1/4
A-Day
WEATHER 61 degrees DISCLAIMER It was quickly pointed out that the QIC forgot to say he was not a professional. An over sight on YHC part do to the exhausted state of the Q but at least YHC was not in the fartsack like a lot of the hibernating PAX
Let’s Get to Work
DISCLAIMER PRAYER COP LBAC (15 IC) Arm Pretzels (15 IC) Cherry Pickers (15 IC) LBAC Reverse (15 IC) Hillbilly Walkers (15 IC) Imperial Squat Walkers (15 IC) Hillbilly Rockettes (15 IC) Willy Mays Hays (10 IC) Abe Vigota (10 IC) Motivator (5) Agilities: Butt Kickers High Knees High Kicks Defensive Slides
More Fun than a Barrel of Monkey…I promise.
TIME: 0700 TEMP: 61F DISCLAIMER PRAYER COP SSH x 30IC Merkins x10IC Squats x20IC Abe Begota x15IC Willie Mayes Hayes x10IC LBAC x15IC & Reverse THE THANG Pair up to perform the exercises. There are two stations with two exercises to perform; twice. 1st Station Hanging leg lift: Hang from