05/13/2023 - Zoo Crew - The Board
WhattaMorning! 26 hearty souls, including the F3 BOD, joined in the Zoo Crew fun. Great to host Slaughter, Dark Helmet & crew. We took a couple of victory laps, did…
Pax: Denari
03/13/2023 - The Main Event - Coupon work for Farmers – TKO
TKO- Brookfield: Warm up with arm circles, overhead claps, seals, tappy taps and motivators. The THANG: DORA with partner splitting 200 of squats, Big Boy sit ups, and lunges. Partner…
03/09/2023 - The Main Event - March Circuits
Warmup: Side straddle hops, Tappy taps, hip flexor stretch, Freddie mercuries, seated hamstring and back stretch, rocky balboas, calf stretch. Thang: Lap around AO, coupon Mozy to amphitheater, Bobby hurleys,…
02/11/2023 - Zoo Crew - HomerToChick
Homer kicked it off with his vintage Homer stuff(Leprechauns, Rabbi Relay) and Chick took us home with some Beltway Bandits and Mary. Welcome FNG “Horseshoe!” Coffeeteria wrapped up a stellar…
01/27/2023 - The Main Event - Twice Sally
Conditions: cold, brisk breeze, ~20 degrees YHC flew home from NYC late Thu night after giving a teaser pre-blast encouraging Sallys to come out in the gloom! Warm O Thangs:…
01/20/2023 - The Main Event - Modified Murph
Warmup: Side Straddle Hops, Tappy Taps, arm and leg stretches Thang: Modified Murph 2 laps around block (1 mi) 4 Circuits of 15 pullups, 30 merkins, 50 squats w suggested…
01/19/2023 - The Main Event - The Main Event – Leg Day
Jog A Lap X1 Bear Crawl, Sprint, Decline lunge, Jog X3 Lateral Squat Lunge – 20 Surrender -15 Mountain Climbers – 60 Seconds Split Squat Overhead press – 15 Step-up…
01/10/2023 - The Main Event - ABC by me
+ Al Borland & Mancow Warm Up: Goofballs IC x20 Tappy Taps x10 Alarm Clocks x 4 Lap around AO The Thang Spelled peoples F3 name based off the…
01/06/2023 - The Main Event - Ring of Fire
Warmorama Side straddle hops Arm Circles(forward/Backward), seal claps, overhead claps Imperial Walkers Tappy Taps Alarm Clocks The Thang 1 1/2 laps around AO 5 minutes of stairs 20 box jumps…
01/03/2023 - The Main Event - HIIT Beatdown
Warm up: mike Phelps, arm stretch, tappy taps, runners stretch hip squat hip opener. 3.5 intervals 30 seconds 15 seconds off with 1/2 a lap in between burpees, Bonnie Blair’s,…