Q: Chilipepper AP, Sir Wallace CF! PAX in attendance: Cotton Tail, Stage Coach, Recall, Ibeam, Shamwow, Lambo, Sparky, Quick Draw, Tex, Rock, Yamaha, Nitro, Bing, Bolt, Wilford. 5 core principles were shared. Pax was informed that same beatdown was occurring at Celery Fields, same time same exercises. The Mozy! Mozied and mixed in some Nur, …
It was a glorious morning. Breezy but not windy. Perfect 71degrees with just the right humidity. Thank You God for such a morning! 515am – Greeting, Disclaimer, Brief Description of events. 517-525am – Warm up of Dynamic Stretches. Strawberry Pickers (IK), Windmills (IK), Agitators, Arm Circles and Michael Phelps. 525-531 – Big Sexy Mozy! Pickle …
Was the text message I received this morning at 11:28am from one of the PAX who attended the Monday morning beatdown at AP. I’d say he had a great time and the workout was challenging and beneficial. I wish I could take credit for the Q but I can’t. They say “Imitation is the best …
18 PAX: ………………… TIME: Sir Wallace ……………………. 6:40 Goob …………………………….. 7:20 Chili Pepper ……………………. 8:04 Yamaha ………………………….. 8:59 Spackler …………………………. 9:28 Sparky ………………………….. 10.25 Recall ……………………………. 11:55 Stagecoach …………………….. 12:10 Diesel ……………………………. 12:22 Bing ………………………………. 12:32 Woodford ………………………. 12:50 Snapshot(slightly modified) 14:34 i-Beam …………………………… 15:00 Tex ………………………………… 16:26 Lambeau ………………………… 17:26 Rock ………………………………. …
Timed 100 Burpees Challenge 73 degrees with 91% humidity Pax: welcomed F3 Spackler from S. Carolina, Diesel, Snapshot, Sir Wallace – went over the F3 Mission and core principles – 20 min warmup Mozy around the hill and back, performed the following: 10 inward hip rotations, 10 outward hip rotations (each side) 10 forward arm …
18 H.I.M showed up for a windy but delightful morning. 65-70, windy as heck. 515- Welcome, core principals, disclaimer, explanation of events 520-530- Dynamic Stretching w/ 20 arm circles each direction, 10 Michael Phelps, 10 Agitators, 10 Reach for the Stars, 10 Good Mornings, Mozy w/ butt kickers, Nur, karaoke 530-550- D.O.R.A – 9pairs – …
So the first Ft. Hamer run AO had 6 but no respect to be found. After the Q welcomed everyone with the 5 core principals Bing, Deep Dish, Goob, Crab Cakes and Yamaha took off for an inspired 6+ miles. some impressive mile times! Q, Rowdy, did his thang on the bridge. COT got a …
Pax- Lancelot, Snapshot, Clutch, Mopar, Slater & Coop 63°, Cool and breezy 5:15, After the 5 core principles were recited and mozied over to a warm parking lot , downtown With the disclaimer from last week, stating that not every Q by me will be a “Ruck” beatdown, however, Coop contacted me at the last …
Weather: 49 degrees QIC: ShamWow Pax: Brutus, Olympus, Mugsy, Deep Dish, Crabcakes, Cotton Tail, Trump, Goob, Ripken, Sniper, Denali, Lancelot, Bing, ShamWow 6 runners returned from a pre-run, just in time for the 5:15a core principles and disclaimer. The pax circled up for COP that included: SSH x20IC Windmills x10IC Lunges x10 Cherry or Strawberry …
Weather: 42 degrees, clear, dark QIC: Manziel Pax: Goob, Manziel, ShamWow, Stage Coach, Trump F3 is always held outside, even in the cold. Around here, when it hits 42 degrees, the “it just got cold” ship sailed long ago. In unrelated news, we’re total wimps. Still, several pax rallied themselves out of the fartsack for …