Bing & Ripken participated in the 2 mile fun run prior to the workout. Bing was in charge of the distance and somehow turned 2.0 miles into 2.7 miles. He’s fired from navigation. After the Disclaimer, 5 Principlesand Mozy, Ripken served up the Appetizer. Consisting of: Richard Simmons (formerly known as Wacky Jacks), Criss/cross Jacks, …
1st Quarter: Mosy Straddle Hops Moroccan night clubs Squats Jog in Place, High Knees, Butt Kickers Shuttles Karaoke Back Pedals Skips Mosy to other field 2nd Quarter: Circle of Fire – AYG- ALL YOU GOT – 30 seconds seven stations two rounds on one, break!! First Station – Jump Lunges both sets Second station – …
The gloom found YHC pulling in to the F3 Lion Pride parking lot, to a crowd of vehicles. Unfortunately Fortunately, these weren’t all FNGs anxious for a beatdown, but, rather, parents dropping shorties off for their own non-F3 beatdown. After fumbling in the gloom to welcome replicants and or actual pax, the disclaimer was …
After restating the 5 Core Principals (with some difficulty), we (Sniper, Bing, Chili Pepper, Mr. Clean, Six Pack, Jimmy Dean) were led by Ripken through an array of wimpy exercises to prep old(er) bodies for the beatdown to come. Toy Soldiers, Open Chest Jacks, Moroccan Night Clubs, and something else. For Basketball and in honor …
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 …