1 Year Anniversary Convergence

March 24 2018 at the Swamp 15 pax posted with an honorable mention to f3DC for attempting to post with his 2.0 who would have nothing to do with it. #HIM Hoping Hold'em was just on his usual late start schedule we began on time! Warm up SSH ic 20 Bean pickers ic 20 Storm…

Exploring

Seven men triumphed over the fartsack and posted at the Hill to “go exploring”. Warm Up SSH Grass Pickers Overhead Arm Claps Morroccan Night Club Cherry Pickers Mosey with variations 2 Burpees Feel the Bern R&R with 4, 6, 8, 10 Mosey ...and because you can’t have explorers without Dora... Baseball Dora 1-2-3 (Merkins, LBC,…

Descent Into Madness

5 Men posted with the rising sun to descent into madness.  Beautiful 30F.  All exercises performed counting down instead of up. Warmup: 20 single count squats 5 super slow mo windmills 10 four count merkins 20 four count monkey humpers Mosey Jump squat holds from 10 - 10 jump squats, hold Al-Gore for 10 seconds,…

Weather: 50 degrees and rain - it was beautiful PAX: PVC Cornwallis Darius Logger Disclaimer: We’re not professionals. We don’t know your fitness level. F3/North View Church isn’t liable. Dangerous ground. Modify. Warmup: 30 – SSH 10 – Deadlift w/fly 10 – Kick w/twist 30 – Up & Out Jacks 10 – Week Pickers Thang:…

2/15/2018 – Ladder Workout

PAX:  Woodchuck, Zamboni, Darius, Logger, Brickyard, Cornwallis, DC, IM, PVC (FNG), Brown Ale (FNG), Escrow (FNG), KaBoom (FNG), Cosmo (Q) The Thang Warm Up Side Straddle Hops High Knees Merkins Mosey Burpee Ladder 1 burpee at start, 2 at first line 2 burpees at start, 4 at second line 3 burpees at start, 6 at…

Kettlebells

5 men posted in the gloom to get serious with Kettlebells. The disclaimer was given. We got to it. Here's what we did: Warm up: The Motivator Finkle Swings Overhand claps Cherry pickers The Thang: 10-2, 8-4, 6-6, 4-8, 2-10 KB swings KB standing rows Run to shovel flag and back KB deadlifts KB curls…

2/6/2018 – Snowy Death Star Workout

PAX:  Woodchuck, Zamboni, Darius, Logger, Brickyard, Cosmo (Q) The Thang Warm Up Side Straddle Hops High Knees Torso Twist Arm Circles Mosey to the Fishbowl Core Workout C-sit Flutter Kicks (fast and slow) Gas Pumps (end with Flutter Kicks) Quick mosey to get a late-running PAX Heel-Toe Crosses Aductor Flutter kicks ABC’s High Toe Reach…

100 pull-ups and other fun

Four men posted in the Gloom to experience the first workout in a while with a proper disclaimer. Disclaimer: We're not professionals. We don't know your fitness level. F3/Sahm Park isn’t liable. Dangerous ground (especially if your F3 name is Brickyard) Modify. Warm up: Motivator Shoulder Pretzels Windmills Lunges Frog Hops The Thang: Bataan Death…

1/30/2018 – Broken Brick Workout

The Thang - Carrying bricks throughout the workout Warm Up Side Straddle Hops High Knees Heismans Arm Circles Moroccan Nightclubs Mosey Legs and Core Stationary Lunge with Twist Bricks Overhead Squat Deadlift Motivator Mosey to ‘Bear Crawl Bridge’ (Newly named by Cosmo) Loaded Bear Crawl across  Bear Crawl Bridge ad back (bear crawl with bricks)…

%d bloggers like this: