Kindergarten Primer

Weather: Low 30s and calm, perfect F3 weather for January in Indiana 23 PAX posted to the hill for a Kindergarten primer Kindergarten Cop (Q), Beater, Brickyard, Bumblebee, Cosmo, Chirp Chirp, Clancy, Cornwallis, Clubber, Dr.Porkchop, DC, Headlock, Khaki, Logger, Maize, Motorboat, Nomad, Optimus, Snaphook, State, Woolly Dutchman, Zamboni Disclaimer Given Warm Up -SSH IC x…

1/17/2020 – Cosmo’s Birthday Q (& impromptu Q school)

Disclaimer - Explanation Warm Up SSH - 54 IC (53 and one to grow on) Tin Soldier - 10 IC Merkins - 10 IC Pike up/Plank Jack - 10 IC Al Gore/Global Warming - 2 Rounds Mosey around the parking lot and bathrooms - over the Great Wall of Grizzly (new name) The Thang Wall…

Taste of IPC at Grizzly

Weather: 35 degrees and foggy PAX: Cornwallis, DC, Peacock, Dry Rub, French Lick, Streaker, Kitty (FNG), Double D (FNG), Zamboni, Cosmo, Wrigley, Effin, Etch a Sketch, LEGO, Bueller, Khaki, Nomad (Q) Warmup: SSH IC x15, weed pickers IC x15, imperial walkers IC x15, mosey around the bathroom building Thang: Week 1 from IPC with modification:…

Modified Chelsea

1/10/2020 The Grizzly Q: Cornwallis Pax: Cosmo, Zamboni, Effin, DC Disclaimer given Warm-O-Rama: Mosey around the bathrooms a couple laps just in case someone arrived last minute. Headed to the Shelter to escape the rain Thunderstruck Burpees (33 times) Step-Ups x 20 each leg Thang: Modified Chelsea- 5 Dips, 10 Mericans, 15 Squats (EMOM for…

Into the Dark

15 PAX posted for the third installment of F3 Fishers, now officially known as, “GRIZZLY”. The weather was 27°F and clear, and the PAX were excited to get to it. The goal of today was to slow down the pace a little and begin to explain how to put together a F3 workout to the…

1/3/2020   Cosmo’s Variety Workout

Warm up SSH  Windmills High Knees Air Circles Arm Circles   The Thang   Mosey around the (closed) facilities building w/high knees, butt kickers   The Pyramid (I found a name to use) - Each side increases exercises by 5 reps with a trip to the end of the parking lot between cycles.   Side…

BROOKS SCHOOL PARK LAUNCH!

1/1/20 NEW AO: Brooks School Park, Fishers Indiana Q: Cornwallis, Nomad, Logger, Cosmo, Khaki, Zamboni Pax: Bumblebee, State, Snaphook, Dilly Dilly (Naperville), DC, Maize, Snooki, Quick, Marshall, Chitwood (Pinehurst, NC), FNG Russ (now know as Optimus), FNG Kasey (now known as DCMB "Don't Call Me Busch"), FNG Brian (now know as FN), FNG Brad (now…

Ending the year with a BANG

Warmup: 21's (No Punishment), Weed Pickers, Global Warming, Arm Circles. Mosey to lower parking lot Thang: Pair Up for BANGs, one Pax performs the exercise while the other runs across the parking lot and does 5 Merkins, then switch while the first Pax runs First BANG: 50 Body Builders 8 count 50 Aiken Legs (Modified…

Twelve Days Until Christmas

12/12/19 Q: Cornwallis Pax: Zamboni, Khaki, Nomad, Headlock, Snaphook, State, Snooki, DC, Beefsteak, Bumblebee, Cosmo, Maize, Motorboat, Logger Disclaimer given Warm-O-Rama Mosey...High Knees, Butt Kickers, Karaoke Lunge Walk from the bottom of the parking lot to the top (dumb!) SSH  50 IC IST x 10 IC Windmill x 10 IC Mtn. Climbers x 50 IC…

IronPax Week 4

Backblast Weather: 55 degrees, cool, crisp, clear skies PAX BumbleBee Maize Brickyard Khaki Cornwallis Chew Toy Moses Beefsteak Zamboni DC Kindergarten Cop Logger Disclaimer Given Thang: IronPax Week 4: Sugar's Pick Your Poison. This week is Elapsed time Scoring 3 Rounds for Time: 100 Cumulative Merkins and/or Squats 100 Yard out and back coupon carry,…

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