Ground Zero – 9/21/21

Weather:             66 degrees and dry Pax:                       DC, Biscuit (Q) Recited F3 Five Core Principles and disclaimers. WARM UP 10           WEEDPICKERS 10           HILLBILLY WALKERS 10           ARM CIRCLES 10           ARM PRETZELS                 MOTIVATOR FROM 5 THANG 100         SHOULDER TAPS 100        MOUNTAIN CLIMBERS 100         DIPS 100         MERKINS – HANDRELEASE/DECLINE/INCLINE 40           OVERHEAD CLAPS 20           BURPEES GUMBY MOUNTAIN POSE…

BB for #Ground Zero 8/24/21 Interval Runs 

Warm up Mosey around the parking lot SSH x 25 IC Imperial Walkers x 10 IC Weed pickers x10 IC Windmills x 10 IC Slowzy to the end of the parking lot The Thang Interval runs in the parking lot including:  Run to halfway, perform exercise, slowsy back to start, run full length, perform exercise,…

Ladders

Weather: 68 Pax : Slider, Kitty, and Snaphook. WarmO: Kick w a Twist - Seal Jacks - Arm Circles - Weed Pickers, mosey to playground. Ladders. do 1 rep of each.2 of each...3... and up to 10Ladder 1. Merkins | BBSU | Squats. mosey and 5 SSH ICLadder 2. Reverse Crunch | Plank Jacks |…

Beach Bags

August 12th, 2021 3 PAX at Ground Zero in humid weather: Logger, Chirp Chirp, Woolly Dutchman (Q) Warm-up: 10 SSH IC, 10 weed pickers IC, 10 forward arm circles IC Thang: Mosey to sand volleyball court Round 1 Station 1 - in the sand 1 pax did 10 Turkish get-ups with 20 lbs sand bag…

Coyote 1 Year Anniversary Beat Down

8/5/21 Ground Zero, 65 and calm. 5 Pax reporting (Blades, Kitty, Wooly Dutchman, Cheeseball, Coyote - Q) Disclaimer Given and 5 Core Principles. *** Warm up *** • 25 SSH • 10 Weed Pickers • 20 Arm circles • 21 squat arm pretzels Mosey to the basketball court! *** The Thang *** This is a…

Take Me Out to the Ball Game – 07.27.21 @ GZ

Weather...humid, 60's (you want a weather forecast or you want to get stronger?) Pax reporting...Kitty and Wrigley (Q) Welcome and disclaimer We warmed up doing stuff like windmills, arm circles, weed pickers, and stretches Mosey on the outside path of the park to the 3:00 hand, then straight in and toward the ball diamonds. Grizzcalator…

7/22/21 – Ground Zero – 60’s for Headlock

Weather: 64, cool and breezy PAX: DC, CheeseBall(Q) 5 Core Principals:  Always outsideOpen to all menFreePeer LedEnds in circle of trust Disclaimer: F3, Holland park, fishers, not Cheeseball is responsible.  Modify if needed Warm up: Weed pickers, IC, 10SSH, IC, 20Imperial Walkers, IC, 10 Thang: Run the outskirt of the park with stops at 1/4’s for…

7/12/2021 Uncomfortable Yoga Gumby

Gather and disclaimer Warm up SSH x31 Tin soldiers x 15 Abe vigodas x 15 Mosey to the playground Tibetan 5 tights to 10 Warrior 1, 2, Reverse Stretch Mosey to the flags COT 71 F Overcast Moleskin Pax: Kitty, Wrigley, Coyote, DC, Cosmo (Q) Great morning with these men! Pretty simple, yet uncomfortable yoga/Gumby…

OLD GLORY Beatdown @ Ground Zero 6/29/21

flag of america

Weather: 73 and humid Pax: Woolly Dutchman, CheeseBall(q) Disclaimer and core principles given  Warm up: SSH - 13 IC Weedpicker - 13 IC Imperial Walkers - 13 IC Thang: Run oustskirts of park while carrying shovel flags stopping at 3, 6, 9 and 12 on the “clock” for an exercise. O - overhead claps - 50L…

6/24 at Ground Zero

Weather: 60s, clear, breeze…awesome Pax: Woolly Dutchman and Nomad Warmup: SSH IC x20, WP IC x10, IW IC x10, arm circles forward and backward IC x10 each way, 10 burpees OYO, mosey around the outside of the parking lot Thang: 5 HR merkins, 5 squats, 5 LBCs, 5 burpees, run to the opposite end of…

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