03/07/2023 - Runway - eu estava sozinho
WARMUP: 30, IC, of each: SSH, Imp. Walker, LBCs (F/R, w/ Sr. Citizen), BW Squat, Merkin (3 sets of 10 IC), Box Cutter, Abe Vigoda, Grass Grabbers THE THANG: (w/ coupon)3…
AO: Runway
The original East Bench AO.
02/07/2023 - Runway - Belle Ringer and Mary
Warm-up: 25 SSH IC 20 Body Weight Squat IC 10 Willie Mays Hays IC 10 Abe Vigodas IC 10 Polkas IC 10 LBAC, Michael Phelps, 10 Barrel of Monkeys, LBAC…
10/28/2022 - Runway - So a Blue Genie and a Moscow Mule Walk into a Bar…
Q: @genie PAX: @thighmaster, @macdaddy @NCMO @sludge FNGs: @blue bag DRs: @Moscow Mule Warm up Motivators x7 Grass grabbers Worlds greatest stretch Werewolves Coach Primes hillbilly walkers All IC ~15…
08/23/2022 - Runway - Notorious B.I.G.
Got Notorious one more time at Runway with 7 Pax this morning trying to get better: Flux Capacitor, Short Timer, Sludge, NCMO, Franz, Cue Ball, MacDaddy. Warm-a-Rama 20 SSH IC…
07/27/2021 - Runway - Box Thing
There are days when you feel tired and wondering why you are even out of bed so early and headed to an AO. This was one of those days. A…
07/20/2021 - Runway - Bring on the Donkey Kicks!
Quotes from the Gloom (heard at various times throughout the workout): “Hey, I’m from out of town.” -COBOL “Who’s on Q?” -Dunkin [pause] “Good question.” -Thighmaster “Oh no, not Dunkin…
01/12/2021 - Runway - 6-Pack for the PAX
A new AO Record – 8 PAX showed at Runway to push each other and get a little better. And, it’s never too early to work on that summer 6-pack!…
01/05/2021 - Runway - Suicide Ladders Served!
With temps in the mid-30s, the morning at least started mild! Showing up at The Runway for some work this week were Flux Capacitor and Sludge, along with a FNG,…
12/29/2020 - Runway - AMRAPPING up 2020
Just a few months ago, F3 Salt Lake’s first AO on the east side (Sandy) kicked off. Looking forward to seeing great things happen here in 2021. Thankful for Sludge…
11/03/2020 - Runway - Paula Abdul, Mr. Cooper, and Time to Vote
Kicking off election day at Runway in Sandy. F3 Salt Lake’s newest AO is a great location – so many options! (note: Flux Capacitor didn’t get added to the drop…