Conditions: 63 and beautiful! COP: 15× Thru the tunnel (slow to stretch) 30× SSH 15× Imperial walkers 15× Hillbillies 15× LBAC forward 15× LBAC reverse 15× Overhead claps 15× Seal claps Now to grab my little friend, who I call Q ball, Quicksand grabs Old Glory, and mosey to the horseshoe. We start with 11’s …
Fergie’s been diligently asking me to come down to the MotherShip and Q for the past few months. There must of been some sort of SNAFU last month because my name did not make the Qsheet, but this month it would be different. Fergie contacted me early & I committed immediately. It’s been a while …
AOBombSquad Conditions: 50s, Cool and clear Well I am finding out that it gets easier and easier to pick up a random injury as I get older. Sure enough, picked up a little shoulder thing this past week. Not wanting to further prolong my comeback by injuring myself further, I reached out to some fellow pax …
AO Catapult Conditions: 70, Calm winds, clear skies, slight humidity in the air, Mosquito threat level: Elevated Had a good group for some spirited mumble-chatter and strong beatdown. One minute Warning COP: Disclaimer Warm Up: 15 SSH IC 15 Hairy Rockettes IC 15 Windmills IC 15 Thru the tunnel IC 15×4 LBAC(F,R, Raise the roof, Seal) …
Warm-up included Mericans, side straddle hop, little baby arm circles (also in reverse), tempo squats, cherry pickers, through the tunnels and some plyos while painting the lines. The Thang: Partner workout. One partner doing coupon work while the other bear crawled, crab walked, or jogged. Bent over rows 200 reps Chest press 200 reps Block …
The Thang Conditions: Well finally the humidity started to hit for the first Sharknado Q this morning.New AO / New Shovel Flag. I arrived at 5:00 AM 15 minutes early to find Rousey and Shoeless standing there wondering well is Kiwi going to show up for his first AOQ at Sharknado – never a doubt. …
Conditions: Clear, still and cool… pretty much perfect gloom weather. Proper(ish) disclaimer and mission statement given. COP 15 Hairy Rockets, IC 15 Tempo Squats, IC 14 Thru The Tunnels, IC 10 Willie Mays Hayes, IC 20 Merkins, OYO 15 LBAC, FWD/RVS, IC 15 Cherry Pickers, IC The Thang: Quick lap around the campus to the …
Conditions– Mid 60s and little wind – perfect weather. Arrived 10 minutes early to see Skimmer crushing a pre-run by himself. Iwanted to join him but was still trying to get my playlist together for thebeatdown. Shortly after 10 more HIMs showed up to get better. One Minute Warning – Disclaimer – Mission Statement COP …
Conditions– Mid 50s and calm winds- great weather for a beatdown. Somehow my boy, Crabs, came up with a new F3 name for me, O’Fartsack, after YHC took “vacation” from F3 during spring break. Shame on me 🙂 We all have had some fun with the new name, and I showed him my gratitude by …
After putting the address into WAZE (it had been awhile), I found the AO and pulled in about 5 mins early. There were already 4 PAX and a yoga mat there. Felt good to be out in the gloom again and I was ready. Mr. Belding then showed up and at first we didn’t know …
