Date: Tuesday, March 21, 2023 AO: Arise Started @ 5:30 AM, Welcomed the Pax, stated the mission, and the disclaimer then got down to business! Warm-A-Rama: Modified SSH's x 12 IC, Sun-Gods x8 IC frontward and backward x8 IC, Imperial Walkers x 12IC, Hillbillies x12IC, Inch Worm x 5 w/ Merkins x 5, and Hug
Date: 3.13.2023 AO: Latham Grinder Started @ 5:30 AM, welcomed the Pax, stated the mission, and the disclaimer then got down to business! Warm-a-Rama: Started with Side Straddle Hops x12 IC. Then Mosey across Wendover Avenue onto Cridland Rd. A quarter of the way down - 2nd warm-up exercise - Hillbillies x12 IC. Continued down
Date: 1.07.2023 AO: Wakanda Started @ 7:00 AM, welcome the Pax, stated the mission, and the disclaimer then got down to business! Warm-a-Rama: Mosey to a small parking lot closest to circle traffic for Sun God's (frontward/backward) x10, Imperial Walkers x12, Modified Side Straddle Hops (jump, bend, touch toes) x15 IC, Windmills (hold each side
Date: 9/24/2022 AO: Wakanda Started @ 7:00 AM, welcome the Pax, stated the mission, and the disclaimer then got down to business! Warm-a-Rama: @ shovel flag, Sun God's (frontward/backward) x10, mosey around the traffic circle in front of the school then mosey to the courtyard, STOPPED, Side Lunges (6x each side), String Rippers x10, Hung
Date: 9/21/2022 AO: Slammin' Sammie's Smackdown Warm-a-Rama: I arrived at the AO about 5:20, a few minutes to set up, lost some time, and arrived back at the shovel flag about 5:32 viewing the Site Q, Snakes-On-A-Plane, warming the PAX, lol! Thanks "Snakes!" I wrapped up Warm-A-Rama with Merkins x10, Plank Jacks x10 IC, and
Date: 8/01/2022 AO: Latham Grinder At 5:30 AM, I welcomed everyone, proclaimed the F3 Mission, made mention of the Splinters cutting out, and began with a short mosey/Warm-o-Rama on the way to the Thang! Warm-a-Rama: As we were on our way to the Cathedral Church off of N. Elm/back of Murrow Blvd. we stopped and
Date:6/01/2022 AO: Local Honey The idea for this workout came from a variation of my 1st VQ. I grabbed most of the exercises and figured I'd go with the flow. A workout that continues without breaks giving a constant movement. 4 stations with 3 exercises per station with drills between - a simple workout with
Date: 5/23/2022 AO: Latham Grinder The idea of this workout is from my pastor's sermon referencing Mark Chapter 6 specifically on the feeding of the five thousand with 5 loaves and 2 fish. Mainly, the 12 disciples had to feed the 5,000 and Jesus continued to bless the baskets of five loaves and 2 fish.
Date: 5/10/2022 AO: Shake Weights I've been to the specific AO about twice and that's only because Site Q Gekko asked me to Q, lol! Well, I wasn't going to disappoint. The idea for this workout came out of my core track days when the fall season consisted of weights and no running workouts on
Date: 4/22/2022 AO: Uptown Funk The workout was not about to happen given I did not remember until the site Q, Saban, did the pre-blast for Uptown Funk, lol! I literally read the Twitter pre-blast and was like, "Hey, do I really have the Q tomorrow?" As I checked my calendar, OH YEAH, it was