07/02/2021 - - Harder than it sounds !!

Warmup Cotton pickers – 10 Stretches Side strattle hops – 25 In honor of July 2, we’ll do 7 rounds of 2 exercises, followed by 2 rounds of 7 exercises.…

06/11/2021 - Disco Trail - RUCK OPTIONS

Honey – Phil Decker posted but Not on website list.  AO: Barnett Park (Disco Trail)  Workout Focus: RUCK OPTIONS  Options: Regular and Double-Time Light to Medium Milage Rucking  More Options:…

06/02/2021 - The Senior Class - Coupons

Intro and disclaimer Breathing and stretching, head circles, good mornings, good nights, Abe vigodas Lap1 round 1 w/coupons Q led- curls, triceps, press, rows, squats, urkins, imperial walkers, hill billies…

05/28/2021 - - Recognizing Advantage Q3.4

Jackson, Sullivan, and Roll Tide were also with us but their names wouldn’t come up This Chapter focused on leadership skills: Four of them being Vision, Articulation, Persuasion, and Exhortation.…

05/26/2021 - Expansion - Senior Class Round 2

Disclaimer, goals breathing and stretches, head circles, good mornings, good nights, Abe vigodas, high knees 1 lap, .20 mile squats, arm circles, imperial walkers, low back twist, Merkins, cobras 1…

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…

F3 Kinston