AO: Downrange Q: Saints (Lost count/150) , PAX: Saints (Lost count/150) FNGs: None COUNT: 1 CONDITIONS: low 70s and air conditioned WARMUP: Warm-Up (3 Minutes) Perform each exercise for 45 seconds to get blood flowing and prime your joints: – Bodyweight Squats – Arm Circles & Torso Twists – Dynamic Runner’s Lunges (with a twist) […]
[Downrange] NYC pt. 1 Read More »
AO: Downrange Q: Tricky , PAX: Luau (F3 Gwinnett), McFly, Flambeaux, Tricky, Snowman (F3 Cumming), Corn Dog, Grimace FNGs: None COUNT: 10 CONDITIONS: Cool temps & wet ground. WARMUP: Several creative stretches. THE THANG: A lot more creative things. MARY: 6-Count Burpees, Squat Holds ANNOUNCEMENTS: Memorial CSAUP, Gwinnett “Knockout Ruck” COT: Students, Teachers & Admin
[Downrange] F3-Cumming “Grindstone” – Tricky’s “Legs & Abs Day” Read More »
AO: Downrange Q: Flambeaux , Chef PAX: Flambeaux, Chef FNGs: COUNT: 2 CONDITIONS: wonderful warm and humid WARMUP: .7 mile walk THE THANG: Holy Water challenge up to today the the beach 1. 7 SSH (4 count) 2. 15 Merkins 3. 10 reverse lunges (Alpha count AKA 2 lunges = 1 rep) 4. 3 burp
[Downrange] Daytona Beach Challenge Read More »
AO: Downrange Q: Flambeaux , PAX: Flambeaux, Chef, Bronco, moonshine, Golf Clap FNGs: 1 Golf Clap COUNT: 6 WARMORAMA: – Side straddle hops – Weed Pickers – Imperial Walkers – Good mornings – Little Baby Arm Circles – Flutter Kicks THE THANG: – Rifle carry coupons to bridge – 11’s: – Coupon Curls/shoulder tap Merkins
[Downrange] Speedway Madness Read More »
AO: Downrange Q: Chef , PAX: Flambeaux, Chef FNGs: COUNT: 2 CONDITIONS: Glorious THE THANG: 2.5 mile beach sunrise ruck
[Downrange] IO Daytona Read More »
AO: Downrange Q: Snowman (F3 Cumming) , PAX: Gilmore, Snowman (F3 Cumming), Birdie, Flambeaux, Luau (F3 Gwinnett), Miyagi, McFly FNGs: None COUNT: 40 CONDITIONS: – Cool, but humid WARMUP: – SSH THE THANG: – 6 Stations with 4 exercises each. MARY: – Not today ANNOUNCEMENTS: – Christmas Party date is set. COT:
[Downrange] F3-Cumming “Black Water” – Snowman’s 6th Manniversary Read More »
AO: Downrange Q: Saints (63/150) , PAX: Saints (63/150), Bartman, Squeamish, Cisco, Mid, Clancy, Baby Ruth, +1 FNGs: None COUNT: 8 CONDITIONS: 75 & muggy WARMUP: SSH, mosey, combo of upper and lower body stretches THE THANG: Independence Day inspired BD – a BD + history lesson all in one! MARY: no ANNOUNCEMENTS: Stand Up/Paddle
[Downrange] F3 Lowcountry Read More »
AO: Downrange Q: Luau (F3 Gwinnett) , PAX: Luau (F3 Gwinnett), Baskins, Flambeaux, Ma Bell, Better Call Saul FNGs: None COUNT: 7 CONDITIONS: – Cool & Breezy (Glorious) WARMUP: – Weed Pickers – Moroccan Night Clubs – Michael Phelps – Laying Spine Rotation THE THANG: – (4) Kettkebell Circuits with 4 exercises – 11’s with
[Downrange] F3-Cumming “The Forge” – Baskins Kettlebells Read More »
AO: Downrange Q: Miyagi , PAX: Miyagi FNGs: None COUNT: 7 CONDITIONS: perfect WARMUP: LBAC’s, Pool Pissers, Cherry Pickers, SSH’s, Weedpickers THE THANG: Squats: 20-18-16-14-12-10-8-6-4-2 Several abs exercises Lunges (alpha count): 20-18-16-14-12-10-8-6-4-2 More abs exercises Calf raises: 20-18-16-14-12-10-8-6-4-2 MARY: yes ANNOUNCEMENTS: Grand Strand 11th anniversary COT: yes. Also I forgot all their names :man-facepalming: But
[Downrange] AO Cavalry (F3 South Strand region) Read More »
AO: Downrange Q: Miyagi , PAX: Miyagi, Houdini, Freon, Cookie Monster, Yeast, Black Widow FNGs: None COUNT: 6 CONDITIONS: balmy WARMUP: LBAC’s, Cherry Pickers, Pool Pissers, Motivator from 8 (Q tried to lead it from 7 but I suggested 8 :smiling_imp:) THE THANG: DORA 100 merkins 200 squats 300 LBC’s MARY: one PAX called exercise
[Downrange] Yeast Q @ F3 Sharknado Read More »