6/5/2020 – Cosmo’s Exploratory Beat Down

Disclaimer Warm Up SSH X 20 IC Hiesman x 20 IC Windmills x 10 IC Arm Circles x 10 IC both directions Mosey to the Marsh side parking lot (across the street) The Thang Using the parking lot and lines for guidance, PAX did the following exercises. Run to the line, merkins to the curb,…

Wrigley’s Day at the Park (6/3/20)

10 pax at Grizzly for a Wednesday beatdown. Khaki, Maize, Kitty, Commodore, Zamboni, Pontoon-19, Snaphook, Cosmo, Nomad, Wrigley Weather: Clear and 70. Humidity not bad. Disclaimer given Warmup: IST x 20 ICWindmill x 20 ICWeed Pickers x 20 ICMotivator from 5Mosey around the playground Thang: Reminder form over speed Partners One partner runs 15 yards,…

5/27/2020 – Cosmo’s Revenge 

Rainy, low 60s F Warm-up SSH x 25 IC Week Pickers x 10 IC Imperial Walkers x25 IC Wind Mills x 10 IC Motivator from 8 Mosey around the parking lot The Thang Partner run/exercise workout with compound moves (1 partner performs the move, other runs 400 m, then switch).  Total exercises are additive. Side Balance…

1000’s

Weather: 38 degrees, mostly clear skies PAX Nomad, Khaki, Cosmo, Wrigley, Snaphook, Kitty Warm-up: SSH ICx20Weed Pickers ICx10Imperial Walkers ICx20Arm Circles ICx10 each direction Thang (w/ built in Mary) - completed 1000 reps via 5 rounds of 20 of each exercise: SSH, Merks, Dips, Shoulder Taps, Air Squats, Calf Raises, LBCs, Flutters, Gas Pumps, Crunchy…

Hill_Ruck/Run or Grizzly_Bootcamp

Backblast Weather: 38 degrees, a little breezy PAX at the Hill Rucker - Khaki Runner - Headlock, Nomad, Snaphook, Logger Remoters - Motorboat, Zamboni, Beefsteak, Teddy Bear, Cornwallis, Groupie, Kitty, Cosmo Disclaimer Given Thang: Warm up: 30 - SSH 10 - Kick w/ Twist 10 - Windmill 30 - Seal Jacks 10 - Weedpickers The…

F3 Indianapolis 3-Year Anniversary

If you are reading this, we thank you for being part of F3...this would not be a thing if it weren't for your commitment to posting and EHing. As our gift to you, each pain station will be repeated 3 times, one for each year of F3 being in Indy. As always, the disclaimer applies.…

“Light” Corn-boni with Social Distancing

3/ Friday the 13th/2020 Grizzly Pax: Cornwallis and Zamboni Wasn't sure who would show up so I just planned to run and explore the neighborhood adjacent to BSP. Zamboni showed up so I changed it up and decided to run with popcorn leg pain stations. Here is how it went. Warm-o-rama: SSH x 30 IC…

Be Present

Weather: 39, felt warmer.. 13 Pax posted at Grizzly. Nomad, Cosmo, Logger, Effin, Dr. Porkchop, Kitty, Wrigley, Zamboni, Cornwallis, Khaki, French lick, Fletch, Q-Snaphook Disclaimer given. Warm up; Windmill, Daniel Son, Nancy Kerrigan, Calf Stretch Warm up part 2, Mosey to the stop light- then Flying Nun west a bit. Mosey to the switchback in…

TWoC 5- Bear Crawl

3/6/2020 Grizzly 27 degrees and snowing Q: Cornwallis Pax: Khaki, Nomad, Motorboat, Dr. Porkchop, Cosmo, Effin, Kitty, Zamboni, Maize, Bumblebee. Disclaimer Warm-o-rama: SSH x 15 IC IST x 10 IC Weedpicker x 10 IC Thang: Bear Crawl 1 mile (0.85) Optional: If you cannot bear crawl anymore, you may lunge walk. If you cannot bear…

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