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Author: f3ping

The Gloom Mountain Hundreds – 12/31/2018

December 31, 2018 / f3ping / Leave a comment

15 PAX pushed it to the dark place to make themselves better on the last day of the year. Warm Up SSH x 30 in cadence  Willie Mays x 16 in cadence Little Baby Arm Circles x 10 front and back Flutter Kicks x 30 in cadence   Mosey 2 laps then to covered benches … Continue reading The Gloom Mountain Hundreds – 12/31/2018

1st Annual Alabama Dad’s Camp Pre-Blast

August 6, 2018 / f3ping / 1 Comment

F3 Dads Camp @ Camp Cosby 2290 Paul Bear Bryant Rd, Alpine, AL 35015 Camp PAX,     We are very honored and excited that all of you chose to take a step in leadership and bring your 2.0’s to camp this year.  As of now, we have 127 attendees.  Below is an itinerary for the … Continue reading 1st Annual Alabama Dad’s Camp Pre-Blast

Cover Your Six Part II – The Torch – 7/24/2018

July 24, 2018 / f3ping / Leave a comment

28 PAX, including 7 FNG’s, posted at The Torch for a cadence, count, and cover the six tutorial part II. Warm Up SSHx 30 in cadence Willie Mays x 15 in cadence Ray Lewis x 25 in cadence LBC’s x 50 Mosey to the ball fields for a lap mosey and back to the large … Continue reading Cover Your Six Part II – The Torch – 7/24/2018

Cover Your Six – Gloom Mountain – 7/23/2018

July 24, 2018 / f3ping / Leave a comment

16 PAX posted for a cadence, count, and cover your six tutorial. Warm Up SSHx 30 in cadence Willie Mays x 15 in cadence Ray Lewis x 25 in cadence LBC’s x 50 The Six Mosey to Simmons and back to Gloom Mountain making sure to go back for the 6 Merkins x 25 Flutter … Continue reading Cover Your Six – Gloom Mountain – 7/23/2018

27 Man Weighted Shoulder Pass – The Forum – 7/17/2018

July 18, 2018 / f3ping / Leave a comment

27 PAX, including 1 FNG, posted for a mixed bag with Ping.  Welcome Burger. Warm Up  SSH x 30 in cadence Willie Mays x 15 in cadence Ray Lewis x 15 in cadence Merkins x 30 Prisoner Squat x 35 LBC’s x 25 1 Lap Indian Run Split into 1’s and 2’s 1 group runs … Continue reading 27 Man Weighted Shoulder Pass – The Forum – 7/17/2018

The Vulcan – 7/12/2018 – Mowers Made Us Modify

July 12, 2018 / f3ping / Leave a comment

27 PAX, including 2 FNG’s, hit the pavement for some Dora’s with Ping.  Welcome Stan and Cat Lady. Warm Up SSH x 30 in cadence Willie Mays x 15 in cadence Ray Lewis x 15 in cadence Squats x 35 Merkins x 25   2 Lap mosey  Dora - Sprint slab by amphitheater 50 Burpees … Continue reading The Vulcan – 7/12/2018 – Mowers Made Us Modify

The Forum – 6/26/2018 – Accountability Sprints

July 2, 2018 / f3ping / Leave a comment

Warm Up  SSH x 30 in cadence Willie Mays x 15 in cadence Merkins x 25 Little Baby Arm Circles x 10 front and back LBC’s x 40 Mosey to the track 2 Lap Indian Run 1/2 group Pull ups x 15 1/2 flutter kicks during pull ups Accountability sprints 1 PAX sprints from track … Continue reading The Forum – 6/26/2018 – Accountability Sprints

Gloom Mountain – 6/11/2018 – Spider-Man

June 13, 2018 / f3ping / Leave a comment

19 PAX posted at Gloom Mountain for a Spider-Man Dora.  Welcome FNG’s Tumbler & Chubbs Warm Up SSH x 30 in cadence Merkins x 20  Willie Mays x 20 in cadence Michael Phelps x 10 in cadence  Merkins x 20 Squats x 40 Merkins x 20 Mosey to the track 1 mile Indian Run Mosey … Continue reading Gloom Mountain – 6/11/2018 – Spider-Man

The Forum – 6/7/2018 – Plank Walk

June 7, 2018 / f3ping / Leave a comment

15 PAX took on some hills climbs and were introduced to the plank walk Warm Up SSH x 30 Willie Mays x 14 Merkins x 20 Squats x 40 Merkins x 20 1 Lap Indian Run (2 groups) 10 Burpees Quadraphilia x 4 on hill    Do 10 merkins after each Bear Crawl up hill … Continue reading The Forum – 6/7/2018 – Plank Walk

BEARy good Monday – 5/14/2018

May 14, 2018 / f3ping / Leave a comment

17 PAX bear crawled all over Gloom Mountain.  Welcome FNG’s Drama and Hooch.  Beaker from Johnson City made a guest appearance as well. Warm Up SSH x 30 Merkins x 29 Willie Mays x 20 Merkins x 10 Ray Lewis x 20 Burpees x 15 Mosey to Simmons back lot PAX partner up for a … Continue reading BEARy good Monday – 5/14/2018

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