[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 […]
[flash] “It Doesn’t Get Easier, But It Gets Better” – Unknown Proverb That I Say to FNGs Since It Was Shared With Me After My 1st Post
AO: flash Q: Zinfandel PAX: Zinfandel, Gerber, Chainsaw, Recalc- Keith Balaniz, Penalty Box, Ricky Bobby – Andrew Cassano, Elmer’s, Schnitzel, Schneider/Tom Evans, Maple Syrup, Mad Dog, Smithers, Foundation, Deflated, Falcon, Rain Man, Shriver, U-Haul FNGs: 1 U-Haul COUNT: 18 My 129th Q in life but only my 6th Q in FY24. Am I slacking? Too […]
[diesel] Every 30 seconds for 1.25 minutes
AO: diesel Q: Landfill PAX: Endo, Penalty Box, Bratwurst, Landfill, Rockwell, Rockslide FNGs: None COUNT: 6 What had happened was: Timed workout with lifting weights Short warmup follo3d by 10 Workout rounds for 1 minute 15 swconds, then rest for 30 seconds between rounds. 1. Bench Press 2. Squats 3. Curls 4. Heels to Heaven […]
[convergence] Happy birthday ‘Merica
AO: convergence Q: Chastain , Easy Button PAX: J-Woww, Rockslide, Dana, Recalc- Keith Balaniz, Carb Load, Zinfandel, Spitz, Maple Syrup, Fester, Easy Button, Hooch – Bret Turner, Shania, Black Hat, Tron, Premature, Penalty Box, Sugar Daddy- Joe Gummersbach, Hollywood, Chicken Little, Rubbermaid, Hi-Hat, Whiplash (Nick Niday), Jingles ( F3 Waxhaw), Damascus, 2xT, Gerber, Deep Dish, […]
[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 […]
[body_shop] The Impossible Mile Made Possible
AO: body_shop Q: Dunkin PAX: Rocketman, Das Boot, Penalty Box, Mayhem, Dunkin FNGs: None COUNT: 5 Two pax (Mayhem and Penalty Box) MASHed it and the BYU Crew decided to do some dumb stuff together. Start out with a long mosey to the fire station and back. Then some warm up exercises before heading over […]
[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.
[diesel] Rotate!
AO: diesel Q: Rockslide PAX: Bratwurst, Lambeau, Rocketman, Endo, Peaches, Shriver, Radar, Shop Dawg, Penalty Box, Rockslide, Tuplip FNGs: None COUNT: 11 What had happened was: Another bad idea executed with the precision of a toddler’s dance recital. Pick a starting point of your choice and continue until the call to COT. EMOM: SSH Kettlebell […]
[body_shop] Yes, there were little boys
AO: body_shop Q: Hi-Hat PAX: Penalty Box, Sun Drop, Punxsy, J-Woww, Das Boot, Hi-Hat, Lambeau FNGs: None COUNT: 7 What had happened was: We worked it, Hi-Hat style, loud and proud. That includes arm stretches and LBCs, aka Little Boy Crunches
[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 […]