DATE: 2022-12-02 AO: Patriot Q: Booking PAX: Bone, bogey, citrus, Patchouli, XL, Ice Tea, Tea Party, Fish Fry, Anchor Man, Lucius, Sloth, CableGuy, Big Short, Maguire FNGs: Smokey COUNT: 16 WARMUP: SSH, Windmills, Hilly Billy, Michael Phelps, Down Dog, Worlds Greatest Stretch, Cobra Kai THE THANG: 3 Stations- rotate via running btw stations 1 and …
Exercising, fast and slow
DATE: 2022-12-02 AO: Horizon-Ao Q: Lazlo PAX: sticks, Magoo, Median FNGs: Attache COUNT: 5 The lucky few PAX not out with the flu made it out for a cold morning, interrupted by things that warmed us up. WARMUP: Warm up stations as we worked around the fields to the coupons, stopping for SSH, imperial walkers, …
A Whole Lotta TABATA Fun!
DATE: 2022-12-02 AO: Sparta Q: Lightyear PAX: MileHigh, Simba, Zeus, Hightower, Bluegrass, Doodles FNGs: None COUNT: 7 WARMUP: Cherry Pickers. arm circles, circle arms. then PAX grabbed their coups, lined up and started walking. 1 at pax breaks off and starts merkins u til the last pax past and then he rejoins the line, front …
Glutes and Posture WoD
DATE: 2022-12-02 AO: Farm Q: Infinity PAX: Chile FNGs: None COUNT: 2 I’m WarmUp: SSHs, Don Quixotes, Beat Pickers, Imperial Walkers, and Bent over Michael Phelps. The Thang: 6 Rounds of the following exercises. 10 Donkey Leg Kicks on elbows, left 10 Donkey Leg Kicks on elbows, right 16 Bent over rows 10 Reverse Lunges, …
Back to the payground of pain
DATE: 2022-12-01 AO: Freestate Q: Deagle PAX: Horshack, Butter, Cannoli, Dungeon Master (Amon) FNGs: Fifa COUNT: 6 WARMUP: SSH, Imperial Walkers, Goofball, Merkins, Mountain Climbers, Shoulder Taps, Plankjacks, Moroccan Nightclub, Michael Phelps, SSH, Willie Mays Hayes, Monkey Humpers, Cherry pickers, Windmills THE THANG: • 2 sets of 6 stations, 45 seconds work, 15 to switch …
F3 The Capital 