Hot n Cold

7 PAX posted in the 28⁰F gloom for the longest warmup ever. Disclaimer Warm Up: Fartleks IT Windmills Weed Pickers 4 Corners  10 burpees 20 Merkins 30 jump squats 40 SSHs Mosey to secret space 10 Dry Docks Bear crawl up hill 9 Toby Maguires Run down hill R&R 8-1 Mosey to wall Wall sit…

Sandbags and swingsets

Pax: FNG Mike (now EC), Cosmo, Square, Proximity, Cornwallis, Dr. Porkchop - Q Weather: Cold Warm up: SSH, Arm circles, Duck walk, over/unders, Porkchop slides The thang: 6 stations x 2 each 10 sandbag cleans, 20 decline merkins, 20 block swings, 20 skull-crushers, 20 OHP, 20 curls Slowsy to swings 10 inverted rows IC 10…

Pool Party

BackblastWeather: 19 degrees, a little hazy, and no wind PAX: Clancy, Cosmo, Snaphook, Logger Disclaimer Given Thang: The usual warmup: 25 SSH, 10 Imperial Walkers, 10 Windmills, 15 Seal Jacks, 10 Weed Pickers. Mosey to the parking garage to find a good uphill slope. Then 2 rounds of a sprinters duel. Mosey to the pool…

500 rep block party!

Weather: 31 degrees Pax posted: 7 Welcome w/ Core Principles: Free, open to all Men, Peer Lead, outside rain or shine, and end in COT! Disclaimer: I’m not a professional and not responsible, Church and F3 are not responsible. Warm up: IC • 10 Imperial Walkers • 8 Motivator • 10 SSH Zamp carry to…

Superhero Training

Temp: 32 # of Pax’s: 4 Civilians transformed into Superheroes Disclaimer: Nobody is responsible for you or your actions except you. Core Principles: Free; open to all Men; outside rain, snow, or shine; peer led; ends with COT • Warm-O: 10 IC each o SSH o Weed Pickers o Imperial Walkers • Thang: Superhero Training…

12/2/2020 – 20/40 Beatdown

Disclaimer Core Principles Warm Up SSH X 50 IC Imperial Walkers x20 IC Al Gore with Arm Circles (forward/back) and Extended Arm Raises Kick with a Twist x10 IC Mosey to the east side of the old Marsh Building The Thang Noah’s Arc to the end of the alley Bear Crawls Crab Walks Wounded Bear…

11/23/2020 – Cosmo’s Fun with Blocks Party

Disclaimer Core Principles Warm Up SSH X 25 IC Rocky Balboas x15 IC Imperial Walkers x15 IC Week Pickers x10 IC Arm Circles x10 IC (both directions) Arm Pretzels x10 IC Mosey around the parking lot The Thang Curls in Al Gore 8-count Pull,  Push and Press exercise (show to know) 3 Rounds of exercises, 10…

65 Degrees and Supersets

F3 The Pit - 65 degrees and supersets

Q: SquarePax: Cornwallis, Dr. Porkchop, Cosmo DisclaimerF3 Core Principles Warm-o-ramaSide Straddle Hop x 25 ICWindmills x 10 ICImperial Walkers x 15 ICRunners pose stretch sequenceMosey to spot number 1 The Thang:Superset workout. Exercise listed followed by the next exercise immediatley after before slight rest.Total of 3 stations and 12 exercises.Station 11. Burpee x20Cross hops x402.…

11/6/2020 – CC Yoga Gumby

Disclaimer Warm Up Imperial Walkers x15 IC SSH X 15 IC Hiesmans x15 Mosey to the old Marsh parking lot The Thang Stop #1 Superman/Banana x10 Vinyasas x 3 Hamstring stretches Mosey around the building to the other parking lot Stop #2 High Plan Work - Lift arms/legs for time Cresent pose Leg & back…

Anything But Arms – @ Grizzly 11.4.20

Clear skies. Upper 40's. Light wind. Pax reporting: Nomad, Maize, Cosmo, DC, Coyote, Jackie Moon, Pappy, CheeseBall, and Wrigley (Q) Welcome Disclaimer...expanded to include best practices for social distancing Warmup SSH IC x 20Weedpickers IC x10Various Lower Body Stretches Mosey to the basketball court via the 400m loop around the playground The Thang Walking lunge…

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