AO: The Tracks Q: Chef , PAX: Pipes, Blair Witch, Precious, Biscuit, Chopsticks, Chef FNGs: COUNT: 6 CONDITIONS: 62⁰ WARMUP: LBACS, Pool Pissers, Seal claps, Overhead clap, Tumbleweeds, copperhead squats THE THANG: 6 min tabata 1 minute each Rows Curls Overhead Press Skull Crushers Swings Election Dora Partner 236 Merkins 538 Overhead Press 685 Squats […]
[The Tracks] Election Day at Tracks – Exit Polling Read More »
AO: The Tracks Q: Homer , PAX: Blair Witch, SixthSense, Homer, Pipes, Chopsticks FNGs: None COUNT: 5 Musk Takes Over: Let That Sink In Oct 27, 2022: Musk closes the $44B Twitter deal and fires four executives. The day before, he walked into Twitter HQ carrying a bathroom sink. Disclaimer + quick intro Warm-o-rama: “Launch
[The Tracks] The Tracks – Let that Sink in Read More »
AO: The Tracks Q: Birdie , PAX: Birdie, Precious, Luau (F3 Gwinnett), Pipes, Landlocked, Chopsticks FNGs: None COUNT: 6 CONDITIONS: nice & cold WARMUP: Weed Picker, Wind Mill, SSH, Imperial Walker, Arms Circle THE THANG: Thang #1 Welsh Dragon (1 Mercan, 1 Plank Jack, 1 Alternate Shoulder Taps & 4 Bear Crawal, increase the Mercan,
[The Tracks] Catch me if you can Read More »
AO: The Tracks Q: Pipes , PAX: Chopsticks, Pipes, Biscuit, HelpDesk FNGs: None COUNT: 4 CONDITIONS: Lovely. WARMUP: LBAC Pool Pissers Michael Phelps Weed Pickers Imperial Walkers THE THANG: Part 1 Mosey to library for 4 corners. Round 1: 25x Merkins 25x Big Boys 25x Carolina Dry Docks 25x Squats Round 2: 25x Diamond Merkins
[The Tracks] The Tracks Painstation Ruck Loop Read More »
AO: The Tracks Q: Clippy , PAX: Boardwalk, Biscuit, Pipes, Clippy, landlocked, Pigskin FNGs: None COUNT: 6 CONDITIONS: Perfect WARMUP: Side Straddle Hops, Michael Phelps, Moroccan Night Club, Weed Pickers, Imperial Walkers THE THANG: 4-Corner Cooper Reps at tel:25-20-15-10 with short out and back between. Then move to the next corner. C1: Bent Rows /
[The Tracks] The Tracks – Full Body Coupon Bootcamp Read More »
AO: The Tracks Q: Birdie , PAX: Not Potty Mouth, Blair Witch, Precious, Birdie, Pipes FNGs: None COUNT: 5 CONDITIONS: still humid WARMUP: Weed Picker, Wind Mills, SSH, Copper Head Squat, Moroccan Night Club THE THANG: 8 pain stations. Start with all the stations (1-8) and a short mosey, rinse & repeat except drop the
[The Tracks] Birdie’s gauntlet Read More »
AO: The Tracks Q: Homer , PAX: Luau (F3 Gwinnett), Double Fault(3rdF Q/Sterling SiteQ), landlocked, Homer, Precious, Not Potty Mouth, Pigskin, Birdie FNGs: None COUNT: 8 “Is everything a joke to you, Fletch?” Irwin Fletcher would be a great F3 Pax. Seems like he’d be most interested in the mumblechatter. Warmup on the beach: Definitely
[The Tracks] The Tracks – Fitness. Fellowship. Faith. More like Fletch. F. Fletch. Read More »
AO: The Tracks Q: Clippy , PAX: Birdie, Luau (F3 Gwinnett), Pipes, Chopsticks, Clippy, Biscuit, Formica FNGs: None COUNT: 7 CONDITIONS: Pleasant WARMUP: Side Straddle Hops, Michael Phelps, Arm Circles, Reverse Arm Circles, Weed Pickers, Imperial Walkers THE THANG: 1st & 10, Pyramid Style 30 yards & back, exercise every 10 yards Reps, 10, 20,
[The Tracks] The Tracks – Post-IPC Celebratory Bootcamp Read More »
AO: The Tracks Q: Formica , PAX: landlocked, Pipes, Chopsticks, Formica, Pigskin, Birdie FNGs: None COUNT: 6 CONDITIONS: Cool and Damp WARMUP: LBAC, Pool Pisser, Michael Phelps, Weed Picker THE THANG: Formica Pick your poison (1) PAX Draw a paper that shows 3 exercises, All PAX perform 20 reps of each exercise then run a
[The Tracks] The Tracks – Thursday Bootcamp – Pick Your Poison Read More »
AO: The Tracks Q: Birdie , PAX: Biscuit, Pipes, Chopsticks, Precious, Pigskin, Birdie FNGs: None COUNT: 6 CONDITIONS: muggy WARMUP: standard warm-up THE THANG: see the link for IPC Week 3 – Belle Ringer f3greenwood.org/all/ironpax-challenge/ironpax-challenge-2026-week-3-belleringer – The Thang – Start the timer – Workout starts with 5 manmakers in the middle (cone 1)Rifle carry to
[The Tracks] IPC Week 3 – Belle Ringer Read More »