Legacy Backblasts
The legacy posts from the PAX of F3ENC! Now done in Slack!Posting Pictures
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Gold Rush 7/13
the first head
Part 1 of 3 headed hound. warm up with some pushups and squats. partnered up and did 7 minutes of fun. partner 1 runs to end of building and back while partner 2 does exercise AMRAP, then keep switching places until time 1st 7 minutes: burpees next 7 minutes: v...
Close to the Sack
Warm up: We did some things. Side straddle hops, merkins, arm circles, good mornings. The real deal: Set 1: Descending ladder with American swings, triceps extensions, sumo deadlift high pulls. 21-18-15-12-9-6-3 of each exercise, with 30 seconds of mountain climbers...
When the Q needs a Winkie for run Q
Tried to create a different route so had to read my Winkie to make sure everyone knew where to go. Thang: Sylvania, Angie, Main, Jones, Railroad, Sylvania Church, Laurie Ellis, Ange, Main, Church, Sylvania, flag Prayers/praise: kids getting ready for exams and EOG...
Cool Hand Beat Down
Pledge of Allegiance. Warm it first Side Step Arm Cross; High Knee March; Toe Touch Sweep; Torso Circling; Ski Squat Ventral Raising; Sumo Squat Lean; Single Leg Arm Circling; Alt Warrior Bend; Box Shuffle. Thang with Kettle Bells and Dumb Bells, Heavy Light. Halos;...
Heat and Humidity won the day
Rt on G’ville Blvd Lt on Golden Rd, Rt on Cedar Lane, Lt on S Wright Rt on E Wright, Lt on 10th, Lt on Elm, Rt on G’ville Blvd to the flag The heat and humidity were tough on the crew this morning. Course was a little short but no complaints with most taking a walk...
AMRAP morning
530am circleup pledge warmup (micheal Phelps, merkin, squat) meadow forAMRAP (7 Minutes) plank to merkin, run, squat partner repeat south stadium hill AMRAP ( 7 minutes) merkins, run, squat with partner repeat tennis court hill AMRAP (7 minutes) don quixote, lung...
Sea Chicken’s RETURN…Choke the Chicken. Tote the TIRE.
PAX: Deep Dish, Falkor, Center-Fold (Respect), Crankshaft, Silverado, Cold-Cut (Double Respect), Kin Pin (Respect), Lace's Out, Coat Hanger (Respect), Wild Thang, Mahi, Sea Chicken (Kotter Return), Quatro (COULD NOT GENERATE THE NAMES UNDER PAX ABOVE) Pledge of...
Stretch the Legs
Pledge left stadium to elm street to 5th towards downtown left on charles back to the flag most got 3.5 miles. Great mumblechatter