Interval Run/Mini-Convergence

Weather:             Swampy Pax:                       Head Lock, Wilson, Pontoon 19, Klinger, Waldo, Odyssey, Sarge, Biscuit (Q) F3 Five Core Principles and disclaimers.  Always outside Open to all men Free Peer Led Ends in Circle of Trust (COT) WARM UP:          10           Weedpickers – IC 10           Imperial Walkers – IC Rubber band stretch THANG and Moleskin: Interval ran out … More Interval Run/Mini-Convergence

The Vet has Big Cones

5 Pax posted at The Vet – Beefsteak, Snaphook, Klinger, Motorboat, and Waldo Weather: upper 70’s and humid F3 Core Principles, F3 Mission, and disclaimer given. Warm-up: SSH, Abe Vagotas, Arm Circles, Weedpickers, Imperial Walkers Push-o-rama for 25 count Suicides (5 cones) Regular 5x SSH at every change of direction Burpee at every change of … More The Vet has Big Cones

Aug 7th – CSAUP Beatdown #1

Big EZ – August 7th at 0000 for beatdown #1 of an all night 8-beatdown extravaganza 25 Pax Posted: Beefsteak(Q), Pantalones, Snitches, Butterfly, Wrigley, Kitty, Nomad, Klinger, Bumblebee, Springbok, Snaphook, DigDug, Wooly Dutchman, Receptor, Swan, Sarge, Ten Point, Biscuit, Pickles, DC, Motorboat, McStuffins, Headlock, Cheeseball, Zamboni Warmup: SSH, Abe Vagotas, Weed Pickers, Arm Circles Mosey … More Aug 7th – CSAUP Beatdown #1

Where’s Lenny???

Weather:             73 and humid Pax:                       Head Lock, Wilson, Pontoon 19, SnapHook, Klinger, FNG-Lenny, Kindergarten Cop, Clancy, Biscuit (Q) AHHHH. Not one PAX reminded the Q to recite the principles or disclaimers.  Hope FNG-Lenny comes back so he can hear them.  F3 Five Core Principles and disclaimers.  Always outside Open to all men Free Peer Led … More Where’s Lenny???

CSAUP Stop 7 – Grizzly Cooper

65 and calm. 20 Pax reporting (Pantelones, dilly dilly, Motorboat, Kitty, Optimus, Zamboni, Wriggly, Bumblebee, Quick, Blades, Coyote, Sarge, Snooki, Wooly Dutchman, cheeseball, Klinger, Nomad, Headlock, Ponzi, McStuffins, Coyote-Q) Disclaimer Given and 5 Core Principles. *** Warm Up *** •       SSH IC x33 •       Arm Circles IC x20 •       Moroccan Nightclubs IC x20 •       Squat … More CSAUP Stop 7 – Grizzly Cooper

Motorboat 1000

16 pax at 0200 for the 3rd beatdown of the CSAUP warmup: 25 SSH IC Thang: 100 Overhead clap IC50 Moroccan night club IC25 cherry pickers IC line up shortest to tallest. Circle up and pass the shield at chest level mosey to fitness pad1000 2ct flutter kicksif you need to set your feet down … More Motorboat 1000

IR at The Vet

Weather: 72 Pax: FNG -Klinger, Wilson, Cheeseball, Clancy, Sarge, Headlock, Biscuit, Odyssey, Ponzi, Snaphook. Disclaimers and Core’s. followed by warm up- 15 SSH IC. Rubber bands and Frankenstein. Warm up mosey to downtown. followed by a reverse Captain D route w breaks at 4 min. followed by all you got for a block, walk for … More IR at The Vet