7 Pax for a Warm Morning DISCLAIMER PRAYER COP 2 laps Arm Circles THE THANG [4 corners] AMRAP WITH SANDBAG/block 100 to 200 meters between each station 1. 25 pushups 25 sit-ups 25 side to side skaters 2. 25 push press 25 curls 25 triceps extension 3. 25 bent over
Tag: Little Debbie
Sneaky Plank 7/11/19
9 PAX in attendance for muggy one New Guy Deputy Dawg moves to the area DISCLAIMER PRAYER COP Warm Up Lap SSH, Mount Climbers, TTT, Noodle arms (it has a name) THE THANG Reoccurring theme through workout. Hold plank and do a Merkin ever 6 seconds to 20 Merkins (its
Wilderness Road Brute Force Warmup
9 PAX arrived at the not-as-humid-as-low-country-SC AO ready to work. Yes, it’s hot and humid by NE TN standards, but after spending a week in the SC low-country the QIC had a renewed appreciation for summers here. DISCLAIMER PRAYER COP SSH x 15 IC Slow Squats, 3-count, x 10 IC LBAC
36 of something Birthday Q
50 degrees and foggy, perfect weather. 11 PAX showed up DISCLAIMER PRAYER COP Abe Vigoda x 9 Little baby arm circles x 9 Little baby arm circles x 9 Slow squats x 9 Bring Sally Up…and down THE THANG Station 1 Block/bag curls x 18 Little baby crunches x 18
No! This is the easiest back blast in F3 NETN history.
We did this again. 1776
Exercise the Demons
Beautiful rainy weather this morning 11 pax today DISCLAIMER PRAYER COP Army PRT prep Drill THE THANG 400 meter run 20 ground to overhead 20 snatch 20 push press 20 bent over rows 20 curls 20 overhead tricep extension 20 lunge 20 squat 20 power-cleans 20 devils press Rinse and
D-Day: Operation Overlord
6 PAX showed up to honor the brave men and women that put it all on the line on D-Day 75 years ago. Little Debbie QIC DISCLAIMER PRAYER COP None THE THANG Modified version of the CrossFit Operation Overlord WOD 200 yd Sandbag Run 40 Side Straddle Hops 200 yd
Speed Work in the Muggy Gloom 05/28/19
5 Pax Showed up and put in solid work in high humidity DISCLAIMER PRAYER COP SSH, TTT, Mount Climers, High Knees, Butt Kickers, Jog THE THANG Insert information about the workout. SPRINT to one end of the parking lot 20 Curls, 20 Presses, 20 KB Swings, Flutter kicks for the
Clean Your Guns Block Party
5 for Ruckership including FNG (Catheter) but he and Osmo stepped off before the real work began so we were left with two and a half men. Not very impressive for the considerable traffic at Duck Island, but that’s on y’all. Sad story. DISCLAIMER PRAYER COP 25x SSH IC 10x
Run with Pain Stations – Shades of Hickory NC
8 locals and a PAX from The Fort in South Carolina John Topham – Sir Topham Hatt posted to enjoy a 65 degree morning in May. DISCLAIMER PRAYER COP 10 SSH, Abe Vigoda, TTT, LBC in 3 flavors, Mercs IC x 10 THE THANG YHC learned about a Run with Pain Stations while