Location: Lunatic Fringe

Date: 02/11/2022.

Time: 0530

Conditions: 33F, no breeze.

PAX (Count 8):  Weed (R), Buck, Good Hands, Dr. Quinn, Red Dragon, Matlock (R), Jayhawk and Foot Fairy (QIC)

At 0530 F3 disclaimer and mission statement delivered.


SSH IC- 20

Air Raid (how convenient)

Chinooks IC 10 fwd and 10 rev, 10 Air claps and 10 Moroccan Nightclubs IC

Abe Vigoda – 10

String Rippers – 10

Copperhead Squats 10

Assorted Stretches- delts, tris, hammy, runners

Mosey over to the track.

Thang 1: Burpee 3/4th Mile

Thang 2 : 5 stations

Station 1: Pace-setter—3 Turk-N- Burps and run over to Bump station 2

Station 2: Tire pulls, Kettlebell swings, block press (Pax choice- AMRAP)

Station 3: Battle ropes, jump rope or Imperial walkers (Pax choice- AMRAP)

Station 4: Squats, Lunges, side lunges and Monkey humpers

Station 5: LBCs, Low slow flutter, Low dollies, plank jacks


10 E2Ks each side- IC

20 Gas-pumps

11 American Hammers


2/12/2022: Plethora of choices to post- RD @ Nordic tract, TPS @ Cougar town and Slummy @ Rainbow Dash.

2/26/2022: F3 Blood drive (THIS ONE IS IMPORTANT— there is a dangerously critical shortage of blood products due to multiple factors that this time) Pax, this is our moment to step up and make an impact.

Dr. Quinn took the PAX out in prayer.

Honored to lead.