Coverage You Can Count On

Date: 09/25/2018
PAX: Two By, Sidekick, Prosciutto, Flemish, Sunshine, Goose, Care Bear, Fabio, Jabooti, Whittler, Deep End, Doodles, VSquared, Moondance, Fissure
AO: Hill City

Real Rainy

I’m Candu, not a professional, push yourself and push each other, modify where necessary, we’ll take you to your car if you get hurt.


Mosey to Great Hall

  • SSH x 15 IC
    Good Morning Sunshine x 15 IC
    Imperial Walker x 15 IC
  • SSH x 15 IC
  • One Legged Bulgarians x 10 each leg OYO
    Squat x 15 IC
    SSH x 15 IC
    Lunge x 15 IC
  • SSH x 15 IC
  • Merkins x 10 IC
  • Shoulder Taps x 15 IC
  • Plank Jacks x 15 IC
  • SSH x 15 IC

The Thang – Columns your legs can count on!

Pax split into groups of 4

Each group gets a column

Each column is a station

Round 1

Starting at The Slope, one Pax will do 10 each Decline Merkins then 10 Incline

Pax runs to next column, tags out, next Pax runs to following column, tags out, etc.

Last Pax sprints down entire row of columns. That’s 1 round.

Round 1: Wall Sits, run to next column

Round 2: Reverse Lunges, bear crawl to next column

Round 3: Regular Lunges, crab walk to next column

Round 4: Squats, side squat walk to next column

Round 5: Dealers Choice – Teams pick other team’s exercises


Leaders set the tone. Set the tone leading F3, in your home with your family, at work with your colleagues, and with your friends in your community, Always set the tone when leading, it allows the group to realize expectations. 


“There are only 2 ways to live your life. One is as though nothing is a miracle. The other is as if everything is.”  -Albert Einstein


Oct. 13th Nashvegas at The Landfill 

Upcoming Qs

VQ from Sunshine at Hill City tomorrow!