Beautiful morning at #F3Erwin DISCLAIMER PRAYER COP We started with a modified 21. Merkins and American Hammers (1-10, 2-9, 3-8, etc) with 5 squats each time you hit the midpoint. THE THANG Some ladder work that included 10 Carolina Dry Docs 20 lunges (eventually single count) 30 LBC (single count)
Tag: Floppy Disk
The octagon makes a return for the newer PAX
WEATHER – 62 degrees DISCLAIMER PRAYER COP SSH – IC – 16 Merkins – IC – 16 LBAC, Overhead Claps, Seal Claps, Arm Pretzels, LBAC in Rev. – IC – 8 of each (well 7 arm pretzels since the QIC got distracted) WMH – IC – 8 Abe Vigoda –
DORA- SURVIVOR EDITION
59 degrees and breezy, 10 PAX DISCLAIMER PRAYER COP Warm up LBAC – 10 Arm Pretzels – 10 LBAC Reverse – 10 Willie Mays Hays – 10 Hillbilly Walkers – 10 THE THANG F3 Erwin decided to put emphasis on one of our locals finishing 2nd in Season 38 Survivor
Brother Nature’s Fury
It was Friday, May 31. It was warm and the rain had just stopped. We were spared by Mother Nature’s fury, but Brother Nature had other ideas. DISCLAIMER PRAYER COP Motivator from 7 Willie Mays Hayes x10 IC Valley Merkins x5 on Q’s call Abe Vigoda x10 IC Burpees 10
I DID A BACKBLAST
A stunning morning in Iron Valley for a little workout fun. DISCLAIMER PRAYER COP SSH x38 (Hello, Birthday Q) LBAC x15 Shoulder Pretzels x16 (yes, I lost count) LBACR x15 Rockette Hillbillies x10 Willie Mays Hayes x10 Catch Me if You Can Lap 1 – Merkins x10 Lap 2 –
mudslide’s hill strides 3.0
warm. 10 PAX (we welcome Pythagoras). there was a strange smell. DISCLAIMER PRAYER COP side straddle hops, merkins, hillbilly walkers, little baby arm circles,. dynamic stretching, and toll paying at burpee cove. THE THANG it sucked. jog down hill. sprint up hill. plank while we wait for everyone. do exercise
The Pole And A Prayer Request
12 PAX. 1 FNG. 55 degrees. DISCLAIMER PRAYER WARMUP Shoulder Rolls 10 OYO Neck Rolls 10 OYO Overhead Arm, Back Stretches Arm Circles 10 IC Arm Circles Reverse 10 IC Through The Tunnel 10 IC Mosey to the field. Bring your blocks. THE THANG Split into teams of 4, 5,
Pax converge on Erwin to celebrate 2 years
Insert optional info about the weather, number of pax, etc. DISCLAIMER PRAYER COP During warm up DocOck forgot that there were any other muscles besides shoulders. THE THANG Pax split into 3 groups. Escape Hatch lead a group through field exercises. Dock Ock lead some chicken peckers routines, and Chunk
It is A.T. season in Erwin
WEATHER – 26 degrees DISCLAIMER PRAYER COP LBAC/LBAC in rev- IC – 20 Overhead Clap – IC – 20 SSH – IC – 20 WMH – IC – 20 Hillbilly Walkers – IC – 20 THE THANG April 1st is the unofficial beginning of the thru hikers for the AT
mudslide’s intervals and AMRAPs
it’s not raining. 7 PAX DISCLAIMER PRAYER COP Motivators (8), LBAC forward and revers (15), Michael Phelps, Hillbilly Walkers (15), Through the Tunnel (10), Alabama Ass Kickers (15), Merkins (10) Side Straddle Hops (30), Dynamic Stretching THE THANG AMRAP Interval 1: Wall Jumps 20 sec, Mountain Climbers 20 sec, Rest 20 sec (x5) AMRAP Interval 2: Tuck