09/15/2021 - The Senior Class - Respect
We started off with neck exercises and stretching for neck back and shoulders. Arm burners walk a lap – mark spitz- crawl, back stroke, breast stroke and butterfly walking lunges…
Pax: 6-Shooter (2.0)
05/05/2021 - Freedom Ruckers - A little Mosey a little PT
Intro Disclaimer Foll0w Me: We moseyed to the court house for some steps ups around the flag poles. Moseyed to the Queen street bridge and back to Mills International. We…
05/25/2021 - LC105 - Notice to the young guns?
Warm up Arm burners Good Mornings Don Qioxote Mosey down walking trail Jump Squats at every sign on right 1-6 – downhill Burpees at every sign on right 1-6 -…
05/19/2021 - Expansion - Getting started
Explain F3, disclaimer, mission, core principals, motto Goals- flexibility, cardio, strength, balance and core the thing- breathing and stretches, head circles, good night, good morning, Abe vigoda,low back twist, cobra…
03/13/2021 - Knight School - Tour De Knight School
Warmup: SSHx10 IC Good mornings x10 IC Arm burners x10 IC The thang Pax moseyed around the college stopping at the four corners for some KB PT. First stop Man…
03/17/2021 - - We’re Gonna Ruck This Town (Stray Cats)
Stray Cats – “We’re Gonna Ruck This Town” 5:30 Welcome Not a professional Listen to Your body & modify as needed Any Friendly new guys? Honored to lead you guys…
03/10/2021 - Freedom Ruckers - Ruck with PT Intervals
Back Blast 2021.03.10 Workout Focus: Ruck w/ PT Intervals Warm-ups (5 min) *NO RUCK: Side-to-Side (4-pt: 12-3-6-9) Pushups w/ Kickouts Sumo Squats Table/Crab w/ Kickouts RUCKED to COURTHOUSE 11s:…
02/27/2021 - CSAUP - No domesticated Chickens
Warm Up SSH x15 IC Arm Burners x10 IC Good Mornings x10 IC Good Nights x10 IC KB Halos x10 IC Collard Pickers x10 IC THE THANG Farmers carry half…
02/17/2021 - - Freedom Ruckers more than just miles
5:30 am start, opening and disclaimer Warm ups Side stretches – 10 each side Arm burners – 10 in cadence each way Good mornings – 10 in cadence PT Lat…
01/28/2021 - Row the Boat - Snow Day for Short Circuit’s Bday!
It was a snowy morning here in lovely Kinston and the wind was going strong. That wasn’t going to stop these men from celebrating Short Circuit’s VQ/Birthday celebration. We began…