[gumby] “Pigeon” meets Gumby

AO: gumby Q: Dunkin PAX: Paper Jam, Kid Rock, Falcon, McGruff, NOODLE, Dunkin, Flip Phone, Pigeon FNGs: 1 Pigeon COUNT: 8 WARMUP: Warmed up with some “prime the pump”, inch worms, neck stretches, side stretches, etc. THE THANG: Moved through a vinyasa flow including several Warrior poses, some boat pose (for core), and some good […]

[cowbell] Visit from Metro

AO: Cowbell Q: Chastain PAX: Chastain, Ice9, Rain Man, Gerber, Schneider/Tom Evans, O69, Sugar Daddy- Joe Gummersbach, Zinfandel, C3P0, Blue Screen, Catfish, Glidah, Inspector Gadget, Dunkin, Coldcuts, Dry Dock FNGs: None COUNT: 16 Record setting numbers for Cowbell? Guest Q from Metro? Pax returning to F3 after 10 year hiatus? Yep, we got it all […]

[the_rock] Sore yet????

AO: _Rock Q: Transporter PAX: Black Hat, ChatterBox, Transporter, Two Hand Touch, Penalty Box, Dunkin, Bishop Lamborghini FNGs: None COUNT: 9 WARMUP: don’t remember THE THANG: legs, legs and more legggs MARY: no ANNOUNCEMENTS: you should be sore COT: blood drive this Saturday!

[gumby] good to be back

AO: Gumby Q: Bratwurst PAX: Bratwurst, Paper Jam, Premature, Dunkin, McGruff, Jingles FNGs: None COUNT: 6 post July 4th beatdown recovery

[bushwood] Patriot Games – Gnatville Edition

AO: Bushwood Q: Posse, Bratwurst PAX: Chastain, Dunkin, Bratwurst, Drive By – Rob Rosenthal, Fuse Box, Premature, Munchkin, Atlas, C3P0, Kid Rock, Seabass- Tim Carey, Ghosted (Christopher Brantigan), Rudy, Chainsaw, Ice9, Recalc- Keith Balaniz, Catfish, Damascus, Mute, Deep Dish, J-Woww, Kyle Maul-Breadbowl, Doughboy, Bishop, Mad Dog, Mike Howard, Landfill, Noonan, Stag, Spitz, Centerfold, Maple Syrup […]

[the_lycan] Problems solved

AO: _Lycan Q: Chastain PAX: Chastain, Dana, Dunkin, Posse, Fuse Box, Bishop FNGs: None COUNT: 6 Dunkin asked me a few weeks ago if I’d Q the upcoming full moon, meaning make it extra spicy. Sure thing. Step 1: Make sure it storms and pours down rain right before the workout so it’s SUPER humid. […]

[the_rock] Burn the quads (and the shoulders)

AO: _Rock Q: Dunkin PAX: Bishop, Dunkin, Penalty Box, Rockwell, Two Hand Touch FNGs: None COUNT: 5 WARMUP: -The usual shoulder warmup of arm circles, backward arm circles, seal claps, overhead seal claps, and Moroccan night clubs. -As well as some other exercises such as merkins, low slow squats, squat thrusters, perfect merkins, etc. THE […]

[the_lycan] Substi-Q for Two

AO: _Lycan Q: Dunkin PAX: Dunkin, Chainsaw FNGs: None COUNT: 2 With the assigned Q waking up sick this morning, YHC stepped in to substi-Q with @Chainsaw so happy he showed up this morning. YHC kept trying to convince @Chainsaw that it was like having your own personal trainer, but he insisted that was not […]

[the_lycan] Pinky & the Brains

AO: _Lycan Q: Dave Bailey aka Popeye PAX: Hatchet, Fuse Box, McGruff, Dunkin, Dana, Posse, Dave Bailey aka Popeye, Catfish FNGs: None COUNT: 8 WARMUP: Posse had pink eye, so he ran down the street while we stayed on campus. THE THANG: MARY: ANNOUNCEMENTS: + Thursday Convergence at Pursuit! + Lunch Friday at The Habit […]

[aspen] Sweet New Moves Man

AO: Aspen Q: Dunkin PAX: Double E, Turnpike, Landfill, Dunkin FNGs: None COUNT: 4 Highlights included “cut a flip”, “bench a flip”, and “Carolina Jackass”. Fun was had by all. Thanks Brothers!  👊