Cone/Chalk Wednesday

Mosey 2 laps… the usual stuff, high knees, butt kickers, kerioke and nur.

Warm up

SSH,wind mills, imperial walker and bad back stretches

The Thang

The group headed out of parking lot for 1.8 mile run on sidewalk towards St.Rt. 70 with an orange cone and chalk instructions around a qtr mile with a total of 4 cones. 3 exercises at each cone covering legs upper body and abdominal.

Cone 1 20 of each American Hammer,Merkins and Air squats

Cone 2 20 of each  Shoulder taps, SSH, 30 lbc

Cone 3 20 of each Merkins, Lbc, air squats

Cone 4 10 burpees, 20 Merkins, heels to Heaven

then we headed back and repeated at cones 3,2,1!

Back to Nolan for a round of 7s Monkey humpers and Carolina dry docks.


FNG Jerry Ogle (Ponzi) welcome!!!!

This Saturday is 1 year anniversary of LWR F3. Don’t miss this one 7a.m. at Adventure Park!

Man up shirts soon.

Gator Run 4/21 5k10k trail run

SUP Stand up Paddle board race 5/19

2 nd F event at Pinchers tonight

camp out… more details coming

Prayers and Praises 

Kelly family/friendand 6 packs Dad