[the_rock] Nice and humid
AO: the_rock Q: Hatchet PAX: Hatchet, Black Hat, Shriver, Rockwell, Roomba, Shop Dawg, Penalty Box FNGs: None COUNT: 7 After two years in the F3 grind, today was my first time on Q at a gear workout. Thanks to Black Hat for the invite. I rolled in on two wheels at 5:31, settled in, and […]
[the_rock] Over The Barrow
AO: the_rock Q: Endo PAX: Black Hat, Posse, Penalty Box, Lambeau, Peaches, Endo, Shriver, Crikey, Rockwell FNGs: None COUNT: 9 What had happened was: Nice humid summer morning for a bunch of standard gear work out exercises and some non-standard exercises including a weighted wheel barrow roll, and boxing with a gym mat! Also this […]
[the_rock] The Farmer Boy
AO: the_rock Q: Dunkin PAX: Black Hat, Dunkin, Shriver, Sun Drop, Penalty Box, Endo, Peaches, Rockwell, Rag, Lambeau FNGs: None COUNT: 10 Shoulder warmup, cherry pickers, warmup with the cinder blocks and then…grab a partner! Partner one farmer carry two coupons down and back while partner two does exercises. Switch and repeat 3x each. Exercises […]
[the_rock] Piano Key Workout
AO: the_rock Q: Fuse Box PAX: Penalty Box, Sun Drop, Shop Dawg, Lambeau, Shriver, Fester, Fuse Box, Rockwell, Rag, Sledge-O-Matic, Black Hat, Peaches, Endo FNGs: None COUNT: 13 Piano key workout. Back keys (parking space) was a weighted lift, white key (parking stripe line) was a cardio move. Rotate from weights to cardio after timer […]
[the_rock] F is for FEELINGS
AO: the_rock Q: Bottlecap PAX: Chastain, Penalty Box, Lambeau, Peaches, Shriver, Black Hat, Bottlecap, Endo FNGs: None COUNT: 8 We took a deeper dive into what the 3 F’s actually stand for. Turns out, Penalty Box thought one of them stood for Feelings. WRONG old man. Now get to work.
[the_rock] Classic Rock Stations
AO: the_rock Q: Foundation PAX: Black Hat, Penalty Box, Rain Man, Transporter, Peaches, Shop Dawg, Sun Drop, Lambeau, Endo, Shriver, Tulip FNGs: None COUNT: 12 What had happened was: YHC missed opportunity to substi-Q last week, but Black Hat was quick to jump on opportunity to get on calendar for this week. Welcomed the challenge […]
[the_rock] curl crunch squat @ 45
AO: the_rock Q: Shop Dawg PAX: Black Hat, Peaches, Sun Drop, Steven L Purvis, Endo, Rag, Lambeau, Penalty Box FNGs: None COUNT: 9 Warmup, Curl, Crunch, Squat COT
[the_rock] Howdy Partner
AO: the_rock Q: Catfish PAX: Peaches, Shriver, Lambeau, Sun Drop, Penalty Box, Rocketman, Rag, Endo, Elmer’s, Black Hat FNGs: None COUNT: 11 What had happened was: Opened with a rifle carry across the parking lot and then broke down into partners. Partner 1 rifle carried across the lot, performed an exercise before rifle carrying back […]
[the_rock] I See Motivators
AO: the_rock Q: Sun Drop PAX: Jingles ( F3 Waxhaw), Endo, Rag, Catfish, Peaches, Dunkin, Penalty Box, Black Hat FNGs: None COUNT: 9 What had happened was:
[the_rock] All Respect
AO: the_rock Q: Penalty Box PAX: Black Hat, Shriver, Lambeau, Steven L Purvis FNGs: None COUNT: 5 What had happened was: