07/18/2023 - Flight Deck - Crazy 8s
WARMUP: 1/2 mile mosey, SSH, Weed pickers, sun gods THE THANG: 8 min segments Run a figure 8 loop when you hit the middle do 8 reps of the exercise…
Pax: Downward Dog
07/07/2023 - Flight Deck - Roll of the dice
WARMUP: 1/2 mi mosey at pace, SSH, Weed pickers, sun gods, Michael Phelps THE THANG: Tabata style Roll of the dice determines the exercise for that round, 50 sec on,…
06/20/2023 - Flight Deck - It’s About Balance
Warmorama: Mosey to the shelter for the F3 five core principles worth 5 (6 count cadence) Burpee’s each, The Mission Statement also worth 5 Burpees. Followed by the creed and…
06/13/2023 - Flight Deck - Show off your new Flight Deck Shirts
Warm-0-rama Mosey to the big flag – Side Straddle Hops – Weed Pickers – Imperial Walkers – Sun Gods – Michael Phelps – mosey to the F3 flag for the…
04/25/2023 - Flight Deck - Bring Sally Up
Quick mosey, stretch, Bring Sally up with
03/14/2023 - Flight Deck - BOMBS
Mosey, stretch, warmup to Bombs over Baghdad,
02/28/2023 - Flight Deck - Pike place
Mosey into stretching. Cupid shuffle and then planking for 25 min. Another run, 11s with big boys and merkins and finish with
02/21/2023 - Flight Deck - One Goes This Way, The Other Goes That Way
Warm-o-rama: Mosey around the AO – Mission statement – core principles – disclaimer – Motivators from 5 – Weedpickers – Imperial Walkers – Arm Pretzels – Sungods -Michael Phelps -…