Active Recovery

9/5/19 The Hill Q:Cornwallis Pax: Bumble Bee, Maize, Headlock, Khaki, Beefsteak, Nomad, Logger, State, Dry Rub, Kindergarten Cop, Zamboni, Brickyard Disclaimer given Warm-O-Rama (all IC) SSH x 25 IST x 10 Windmill x 10 Weedpicker with clap x 10 Mountain Climbers x 25 Thang: Fartlicks: 30 seconds jog, 30 seconds run all out x 10…

IronPAX Week 1

Backblast Weather: 66 degrees and mostly clear skies PAX Beefsteak Headlock Brickyard Marshall Khaki Cornwallis Knee High State Bumble Bee Snooki Kindergarten Cop Logger Disclaimer Given Thang: “Killer B’s” with ELAPSED TIME scoring 5 Rounds for Time: Broad jump 10 yards    10 burpees, 10 BonnieBlairs, 10 BigBoi SitUps Broad jump 10 yards    10 burpees, 10…

Fun with Rocks

Weather: Mid 60’s and clear. 12 PAX posted the Hill:  Logger, Cosmo, Cornwallis, Motorboat, Flash, Kindergarten Cop, Brickyard, Bumblebee, Snooki, State, Zamboni, Beefsteak Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible. Warm Up:  SSH x20, Plank Jacks x15, Weedpickers x10, Imperial Walker x15, Mountain Climbers x15, Circle…

How Many Stairs?

Weather was perfect for 14 Pax showing up for some basketball and stairwork with an extra-load of Mary. Kneehigh got to motivate with the Motivator and we named a new FNG, Bumblebee Disclaimer F3 not responsibleNorthview not responsibleExercises are suggestions, modify as necessary Warm-O-Rama Side-straddle hops: 20Lunges: 20Invisible jump ropes: 1 minute Thang Basketball CourtStairs: …

Birthday Block Party

7/30/19 The Hill Q: Cornwallis Pax: DC, Short Story, Motorboat, Snooki, Thumper, Brickyard, Kindergarten Cop, Nomad, Tulip, Logger, Headlock, Khaki, State Disclaimer Warm-o-rama (38 for my birthday) all IC SSH x 19 Windmill x 19 IST x 19 Rocky Balboa's x 19 Mericans x 19 Mtn. Climbers x 19 Thang: Zamperini cinderblocks over to the…

11’s Ain’t Got No Legs

Weather: Upper 50’s, clear and calm 14 PAX posted the Hill:  Motorboat, Nomad, Logger, Short Story, State, Flash, Snooki, Kindergarten Cop, Bloomer, Brickyard, Tulip, Khaki, Maize, Beefsteak  Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible for you. Warm Up SSH x20 Kick with Twist x10Imperial Walker x15Weedpickers…

Whats the Modification?!

7-23-2019   Disclamier - Know your limits and work past them, exercise at your own risk.  You are solely responsible for your self.  I nor, NorthView are responsible for you.   Stretch    THANG Balls to the Wall with Chicken Peckers x20 Mozie to lower parking lot ~Motivator from 15 ~Merkins x10 Diamond, Triceps, Wide,…

Loop de loop Ruck

10 PAX at 0700 for rucking around, including FNG Bloomer, welcome! Loop started at The Hill, headed west around the Cornerstone Lutheran Church building, then back east across Hazel Dell to the entrance of Inlow Park. From there, we did an about-face back west to make it back to The Hill with 3 minutes to…

12 Steps of exercise

Weather: 80 with a nice fog to start with 11 Pax posted: Maize, DC, Cornwallis, Nomad, Brickyard, Zamboni, Short Story, Snooki, State, Khaki, and Motorboat as QIC Disclaimer given QIC started immediately with a nice run around the church down the back parking lot to the street to the long drive and hill. We did…

Pick a Card

This morning's workout was brought to the 15 PAX by F3's official Beatdown Cards, handpicked by the Q (Kneehigh). Warm-o-Rama: Pax picks a warmup card Thang: Pax picks thang cards, including a 300 meter dash, diamond 'mericans, and bear crawls. Mary: Pax pick Mary cards, including WWII sit ups, flutter kicks, and no card for…

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