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…

The Vegas

Perfect weather for fourteen Pax to play some cards and do some boxing. Pax: Marshall ThumperBeefsteakStateDCMaizeMayor (DR from Toledo)CosmoHeadlockMotorboat Cornwallis LoggerBrickyard Snooki Warmup: Windmills, Side Straddle Hops, some plankage. Thang: F3 Beat-down Cards! Lay down a card in front of you and do the exercise written on it. Number reps depends on the type of…

TIRE’d

12 PAX parked their vehicles in two straight lines with their tires turned out. Disclaimer was given and we got to it: Warm Up: Mosey with Variations Overhead claps Finkle Swings Stretch The Thang: Partner is vehicle straight across from you P1 runs one lap around parking lot while P2 does an exercise, and then…

Emancipation Proclamation

Preblast: Bring a weight bearing caribeaner. and a prolaclamation Weather: 70 and overcast. wet from the night before and will be wet later but looked clear for the workout. Pax: 9 men posted. Tulip, Thumper, Snooki, Brickyard, PVC, Cornwallis, Buckshot, Quick, Motorboat as Q. Disclaimer given Today's workout was inspired by Juneteenth - the day…

6/4/2019 – Cosmo’s Compound

We’re not professionals….no one is responsible for you, except you…modify if/when needed. Warm up  SSH x15 IC Mountain Warmup - 2x (up and down) Warm up with exercises needed to walk to a mountain, climb a mountain and climb a tree on the mountain High Knees (to the mountain path) Mountain Climbers with a shift…

1st or 2nd F?

1st or 2nd F? 11 PAX posted for a very simple workout. Disclaimer was given and we got to it. Warm Up Arm circles Side lunges Weed Pickers Stretch The Thang 15 Reps On the Minute for 15 Minutes Merkins Low Dolly Mary Bring Sally Up (option to sub leg raise with merkins, which only…

D-Day Ruckout

6/8/19 Q- Maize and Cornwallis Pax- Fresh Cut, Clubber, Motorboat, Groupie, Snooki, Cosmo, Bulldog, Quick, FNG Brendan, Aggie, Brickyard, Tulip, Nomad Debrief at 0655: Share a little about D-day -1944 Operation "overlord" -largest amphibious assault ever. -Over 130,000 ground troops on the beach. -Landed on 5 beaches: Utah, Omaha, Gold, Juno, and Sword -Allies from…

Battle of the EH

Weather:  62 degrees, Partly cloudy with tension in the air. PAX: Beater Cosmo Cornwallis Snooki Kindergarten Cop Nomad Khaki Brickyard Clubber State Headlock Motorboat Zamboni Tulip Marshall Kneehigh Quick Logger Disclaimer given Thang: Team Nomad VS Team Headlock Anyone you EH is on your team. For each challenge, the captains agree when to start. They…

Dedicating my 60%

Dedicating my 60% 15 PAX posted in the gloom for a different kind of beatdown. Coming off of a story about a Boston Marathon runner who dedicated each mile to a different person, reading Can’t Hurt Me by David Goggins and learning about the 40% Rule, Memorial Day coming up, and a long wait before…

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