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…
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…
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…
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,…
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…
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:…
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…
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…
+ 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…
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…
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,…