7 Pax for a Ghostly inspired Beat down. Warm Up Mozy Side Straddle Hops Peter Parkers Burpees on “Ghost” & Side Straddle in between to Ghost Busters . The Meat 4×20 Clean and Jerk w/Coupon Bear Crawl Hand release Merkins Sprint Masonry Swings (two and or singles) Bear crawls between stations LBC Sprint The Plus …
Warm Up Mozy Weave Right and Left punch Slow/fast (20 each) Right & Left Punch + Duck Knee + Kicks Lunge + Knee + Kick + Jump Kick Sally squats The Meat Tabata Tabata 8 Sets 20/10 Merkin Sprint Tabata 8 Sets 20/10 Air Squats Sprint Tabata 8 Sets 20/10 Burpees Sprint Tabata 8 …
Pax: Papa Smurf, Underdog, Blocker (FNG), Condenser (FNG) T’was a great cold morning to break into a sweat at 64 degrees. The new AO is neighbors to the Big Cat Habitat, thus arrival to the AO was accompanied with the roars of lions, leopards, and such. Those that are unfamiliar with the AO are on alert …
It’s 5:15 am and it’s 59 degrees, the first cold weather workout heading into fall and winter and hoping for more weather like this. Everyone showed up with a long sleeve and/or sweat shirts. Pax: Bing, Ripken, Sniper, Mr. Clean, Jimmy Dean, Gump (FNG), Underdog We had 1 FNG in the gloom, Bing gave …
The day started with a mile fun run for a few of us. Ripken put the Pax through a wonderfully painful array of Crabby Toes, SPDs, LBCs, Tuck Jumps, Kneebows and GetUps. Warm ups were WIMPS – Wacky Jacks, Imperial Walkers, Moving Merkins, Plank Jacks and Shuttle Kicks. We did exercises, ran shuttle runs between …
5:15 rolled around, and the Q had not arrived, so off we went for a mosey around the lot including high knees, butt kickers, Karaoke (2) to end at COP. SSH (30 IC) Merkins (10 IC) Mountain Climbers (14 IC) Imperial Walkers (10 IC) Monkey Humpers (10 IC) The Thang In an effort to keep …
13 Pax gathered at the launch of the Celery Fields AO this past Saturday at 7am: Kotter, Bing, YoYo Ma, Sterling, Papa Smurf, T-Ball, Slam, Sledgehammer, Checkmate, Chef, Underdog, Backdraft, Carver With an amazing sunrise and an inviting hill mountain in the background, Bing led the disclaimer and brief on F3 for FNGs. COP: Mosey to back …
We had a great meeting yesterday. Pops, Shred, Sniper, Sparky, Chili Pepper and me (Ripken) posted; several guys missed to support the new AO at the hill. We hit the Day on Discipline hard. Learned that discipline is tough…often harder on us than those being disciplined. I remember hearing a pastor that had 7 kids …
Pax: Sniper (R), Amazon, Ripken, Chili Pepper, Jimmy Dean (R) (FNG), Six Pack (FNG), Ripken You know it’s going to be a great morning when you pull in the parking lot to see two unfamiliar cars and one car you haven’t seen in a long time (great to see you in the gloom again, Amazon). …
The Pax of Lakewood Ranch had a special visitor from The Rock region of Rock Hill, SC. Reborn has been planning his family vacation for months, but his first order of business was to get on the F3 Lakewood Ranch Q Schedule. Reborn brought the pain, but …