Haku encouragement

Backblast Weather: 32 degrees PAX Bueller Streaker Beefsteak Headlock Brickyard Maize Nomad Snooki Cornwallis Cosmo State Dr. Porkchop Khaki DryRub Zamboni BumbleBee Logger Disclaimer Given Warmup 20 – SSH 10 – Kick w/Twist 10 – Windmill 20 – Seal Jacks 10 – Weedpickers Thang: Haku – 10 Burpees – We circled up and did the […]

11 Degree Beatdown

Weather: 11 degrees, clear and windy 16 PAX posted the Hill:  Headlock, Cosmo, Streaker, Bueller, Cornwallis, Logger, Nomad, Maize, Cheddar (FNG), Snooki, Zamboni, Khaki, Motorboat, Brickyard, State, Beefsteak-Q Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible for you. The Thang – Progressively add exercises with 20 SSH […]

F3 Photo Shoot

18 men posted in the 35°F weather to try to get some action shots to help spread the word about F3. With 4 PAX coming in hot from QSource (YHC included), the disclaimer was given as we started our warm up. Warm Up Mosey with variations SSH Seal Jacks Weed Pickers The Thang Tunnel of…something. […]

You vs You….. vs The Navy Seals

10.29.19 // 45 degrees // Q – Khaki 17 PAX posted at The Hill Warm Up: Weed pickers Arm circles Alternating toe touch 5 Merkins OYO 5 Squats OYO Mosey to the playground The Thang: Navy Seal PST Partner up –  2 minutes – Most Merkins you can do (50 is passing) Hold Al Gore […]

200s

Brisk but clear morning in the upper 30s 13 Pax posted: Cornwallis, Kindergarten Cop, Maize, Cosmo, Snooki, Khaki, Dr. Porkchop, Bumblebee, Logger, Nomad, Beefsteak, State, Motorboat (QIC) Disclaimer given Warm up: SSH x15 ICKick with Twist x15 ICImperial Walker x15 IC Thang:Head to the top of the hill. Partner up. 1 block at the top […]

Tabata Time

Weather:  Mid 40’s and Clear 13 PAX posted the Hill for some Tabata:  Khaki, Cosmo, Headlock, Brickyard, Bumblebee, State, Snooki, Maize, Logger, Cornwallis, Nomad, Motorboat, Beefsteak Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible. Warm Up:  SSH x20, Plank Jacks x20, Abe Vigoda x10, Weedpickers x10, Imperial […]

Birthday Station Beat-down

PAX: Cosmo, State, Maize, DryRub, Bumblebee, Cornwallis, Zamboni, Khaki, Dr. Porkchop (FNG), Headlock, Logger, Beefsteak, Motorboat, Nomad Weather: ~70 and perfect Warmup (IC): SSH x 20, weed pickers x 10, imperial walkers x 20, kick w/ twist x 10 Thang (all IC unless otherwise noted): mosey to lot, merican w/ hold at the bottom x […]

Birthday Bash

Backblast Weather: 66 degrees PAX Cornwallis Cosmo Khaki Maize Nomad Kindergarten Cop Snooki State Beefsteak Headlock Dry Rub BumbleBee MotorBoat Candyland (FNG) Logger Disclaimer Given Warmup 20 SSH 10 Kick w/twist 10 Windmills 10 Seal Jacks 10 Weekpickers Thang: Block Hill Climb – Team activity – First runner runs to bottom of the hill and […]

BlackCat 2nd Anniversary

Weather 59 and clear PAX Jay-Z IM Daisy Cubby Blue Toomah Snuka Phanatic Cornwallis Cosmo (R) Headlock (R) DC Logger Bambi Piper T-bone…r Pew Pew Sparkle Quantum Shamu Sprocket Tiptoe Popeye Gas Man Maestro Crabby PO QIC Wapner QIC Disclaimer Warmup Maestro lap SSH IC x20 Abe Vigodas IC x10 Grass pickers IC x15 Shoulder […]

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 […]

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