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…
Pax: Nomaa
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,…
03/06/2023 - The Main Event - 45s
Warm up: Motivators from 5, Tai fighters, tappy taps. Workout: 15 inchworm merkins, 15 in and outs, 15 Irish getups. Did a lap, 15 squats, 15 Bonnie Blair’s. Run to…
02/10/2023 - The Main Event - We have today, let’s make it count
COT: We can always wait to work harder later, but i believe we need to learn to work hard now. All of us have good days and bad days -…
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…
01/13/2023 - The Main Event - Coupons and Abs!
Warm up- Motivators, arm circles, seal claps, overheads and tappy taps The THANG: 1 minute increment of exercises with 15 second rests / coupons (17 minutes) : Curls, Overhead press,…
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…
12/30/2022 - The Main Event - No Rest Ye Merry Gentlemen
COT: Do discretionary challenging and uncomfortable things now as we will need to do REQUIRED challenging and uncomfortable things “tomorrow”. Don’t let ‘right now’ slip away, we only have the…
12/29/2022 - The Main Event - Running Q at the Main event
Warm ups: Michael Phelps, arm stretch, tappy taps, runners stretch, calf stretch. Ran to behind Panera, did bear crawls up the ramp, ran down did rookie balboas, ran to Gordon…
12/22/2022 - The Main Event - The 12 exercises of F3
Warm up: 5 alarm clocks, 20 side straddle hops, runners Michael Phelps, runners stretch, tappy taps. Did a 12 days of Christmas theme going up: 1 Stairs 2 box jumps…