Warm Up– 2 lap mozy incorporating high knees, butt kickers, karaoke front/back Jog to Stop Sign-Partner up 100 mirkins b/t partners. One does mirkins, the other doing side-straddle-hops Jog to First neighborhood entrance. 50 burpees b/t partners with flutter kick alternating Jog back to parking lot. 75 Carolina dry docks with alternating hello dollies. Meet at …
Weather: Foggy, 53 degrees Word of the Day: Church – A gathering of like-minded people for the same cause. F3 is definitely a church. We men were grateful to have Jesus join us for the workout today. I hear he wasn’t even winded. After the obligatory mozy with a impromptu set of burpees rudely added, …
Weather: 67 and Moist 5 HIM arose from the fartsack on a post Thanksgiving eat-down to endure a Bing Beatdown. Knowing a few of the Pax are in final throws of training for Ragnar, I felt it necessary to provide a bit of hill training. With an FNG present, the full disclaimer was shared and …
The AO was packed with 6 other pax members as the Q pulled in. Note to self, get a move on when you’re rising from the fartsack! Make the decision and GO! Pax: Sniper, Jimmy Dean, Six Pack, Mr. Clean, Bing, Underdog, Ripken The pax started with a mosey around the parking lot accompanied with Butt …
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 – …
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 …
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 …
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). …