Lead from the Back

WARMUP: Route was discribed: Up Herlong, left on Constituition, past the round about on White, left on Wilson, left on Oakland, slight right on India Hook back to AO. The basic route was just under 6 miles with opportunities to lengthen or shorten as needed. THE THANG: MARY: ANNOUNCEMENTS: Smiley Face and Anchor Bar are […]

Miracle Mile Showdown

WARMUP: Stretch Cherry Pickers – 10 Windmills – 10 Hillbilly Walkers – 15 Merkins – 10 OYO Imperial Walkers – 15 SSH – Side Saddle Hop – 15 THE THANG: Bench Time 1 10 Dips IC (4 count) 10 Irkins IC (4 count) 10 Dirkins YOY (Single Count) 7’s in Park (run around track each […]

Cindy Fun Saturday

WARMUP: SSH, L Over R, R over L, Cherry Pickers, R arm across, L arm across, mosey to hot box THE THANG: Grab a Cindy, Arms Cindy Press x 10 Cindy Triceps ext x 10 Cindy Curls x 10 Cindy Swings x 10 Legs Cindy Squats x 10 Cindy Lunges x 10each leg Cindy Jack […]

Chest Day!

WARMUP: Winchester took the first 30 w warmup. Highlight was a mini chest shred up and down. We should’ve known! THE THANG: Winchester took us to South State and put it on us after sharing an awesome Bible Verse and words. Pistol Merkin Ladder. 15 merkins run the loop 14 merkins run the loop Down […]

JAG Loop

WARMUP: None THE THANG: When I arrived I thought I would be alone but Punxy pulled up at 0500 and he walked; then PCH found me on lap one of the 1 mile loop; then Rasta found us and made us pick up our pace; then we sighted Atticus rucking hard. My loop is simply […]

Board of pain week 3

WARMUP: MNC, SealJacks, Cherry pickers THE THANG: Left side or right side? MARY: no time ANNOUNCEMENTS: Memorial Day convergence COT: For those serving in the military, who are sons, and daughters of F3 HIMs – thankful for their sacrifice!