05/15/2021 - Knight School - Kettle Bell Curl Focus w/ Footrace Warmup
Workout Focus: KETTLE BELL TABATA w/ Curl Focus w/ a Footrace Warmup AO: Knight School ( 1 Hour ) 5:30 NJ LEO NOT PROFESSIONAL Listen to Body & Modify…
Pax: Mule
05/04/2021 - The Swamp - Stomp Around the Swamp
Introduction Disclaimer Warmup Good Mornings IC x 10 SSH IC x 10 Krab Cakes IC x 10 Shoulder Taps ICx 10 Cotton Pickers x10 IC The Thang YHC set up…
05/11/2021 - The Swamp - CLIMB
14 men CLIMBed this morning. warmups: SSH, hillbillies, sumo squats, arm burners, butt kickers, don Quixote’s, tenn. rocking chairs, dancing bears, high knees the CLIMB- Crab Cakes, Lunges, Imperial Squats,…
04/29/2021 - - Route 66 for 600
Simple warmup of arm circles, good mornings, and don quixote. Indian Run around outside of baseball field Route 66 10 rounds of 10 reps at each pole, run back to…
04/06/2021 - The Swamp - Crossing the Swamp
Warm Up Arm circles Good Mornings Don Quixotes Thang Pole Work 10 Lunges 20 Merkins 30 BBsitups 40 Squats 50 Overhead claps 60 second Plank ( I was asked if…
03/26/2021 - The Greyhounds - Magic Mike
The thang: I introduced myself and offered the disclaimer. We welcomed a couple of first timers to the Greyhound workout venue. Then as promised on Slack I revealed a first…
03/24/2021 - Freedom Ruckers - The Mirkin Mountain
Warmup Collard Pickers (10) Hamstring stretches (10 seconds each leg) Core stretch (30 seconds) Side straddle hops (20 in cadence) Exercise Ruck to courthouse Count off 1 and 2 between…
03/20/2021 - Expansion - So much more than One Letter, and One Number
It was truly an honor to Q here at the Kinston expansion, Holloway Park! These men have been on fire with F3, and have truly raised the bar on how…
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…
03/11/2021 - - The Silverback plank relay
Welcome and Disclaimer: Short warmup: Side straddle hops x 15 WWII situps x 15 Butt Kickers x 15 Arm Burners x 10 Murkins x 10 The Thang: A quick…