spongebob – F3Lutz

Parade

09/22/2018 by spongebob

2+ miles covered, lots of sweat and mumble chatter. Great work all…. And it went like this Told the PAX to pack up as we weren’t staying at the courts. Off we went on the Parade… Split in 2 groups as we began a Mosey, Rockwell jumping right in line just a second late. This … Read more

Down and Dirty

09/08/2018 by spongebob

And the thing went like this Flag already planted in unfamiliar territory, in the grass to the west side of Clubhouse, went straight into a Mosey down by the lake and back up to where we started. Q introduced a workout he dubbed, “Weather vane” starting position like a windmill (but instead rotating 90° to … Read more

Blocks, blood and run

08/11/2018 by spongebob

Workout total 2mi and 200 merkins 8.11 Blocks n blood Disclaimer IC Baby arm circles Merkins x25 Side to side side straddle hops across bb court, threw in a challenge of Forward and back SSH which the pax took on Merkins x25 Squats. YHC was having trouble with cadence here so we went straight into … Read more

LOTSA Legs Day

07/31/2018 by spongebob

Disclaimer was given. 10 PAX on this surprisingly cool day. Began with an easy Run in Place. Then reversed it with Run in place reversed. Jk lol… Groinsss stretch to get loose Straight into IC Side straddle hops followed by Cotton Pickers, Bobby Hurleys x10 OYO Mosey down to the dead end of “surprise”… Walking … Read more

Follow The Leader

06/19/201806/19/2018 by spongebob

Welcome two out of towners, Flo rida, Sugar. And an FNG, Chase aka Baiter Disclaimer and begin with double digit midget… Windmills IC x16 SSHs IC x16 Emom. High knees x30 sec. Push ups x20sec. 10 sec. rest and repeat x2 Mosey Bear squares, start at base of parking spot, crawl to top, then right … Read more

5k Day with Some Extra Credit

08/05/2017 by spongebob

@spongebob on Q. Weather was just right this AM. Time for some 5k running. The Thang went like this, Q had a goal of achieving 3.1 mph average this morning, ended up doing 3.5 miles and still had a couple minutes of Mary to cool down… Started with a Mosey right out the gate SSHs … Read more

Day of Merkining – Happy 4th of July!

07/04/2017 by spongebob

Happy 4th of July to everyone! Stay safe during the fireworks displays in your area. Independence Day, also referred to as the Fourth of July or July Fourth, is a federal holiday in the United States commemorating the adoption of the Declaration of Independence 241 years ago on July 4, 1776. The Continental Congress declared that the thirteen American colonies regarded themselves as a new nation, the United … Read more

Cookie Contest aka The Highlander Games at the Weekend Edition of Beatdown

06/24/2017 by spongebob

Beautiful morning at #TheRanch today. Perfect conditions for the downpainment. 9 PAX posted, 2 FNG’s. Welcome to the PAX Frisbee and Dillio. We had Pasco finest (police SUV) as a guest PAX today posted in the parking lot for most of the beatdown. We don’t know why he was there, but we all behaved well … Read more