Friday Block Party

Weather: 20 degrees, clear, with a cool breeze PAX: Khaki, Motorboat, Lincoln Log, Clubber, Dr. Porkchop, Kindergarten Cop, Chirp Chirp (FNG), Dry Rub, Nomad (Q) Warmup: SSH IC x20, Block step up right IC x20, Block step up left IC x20, arm circles front IC x20, arm circles back IC x20 Thang: Zamperini around the…

F3 Varsity

After a preblast without much info, 20 PAX posted to see what this Q had up his sleeve. It was explained that F3 Varsity workouts in the motherland are designed to be especially painful, for the PAX that don't feel like they get enough from a regular beatdown. Disclaimer was given, modifications were emphasized, as…

Friday Block Party

Weather: 50ish and rainy PAX: Khaki, Motorboat, Tulip, Kindergarten Cop, Dr. Porkchop, Dry Rub, Woolly Dutchman, Clubber, Snaphook, Nomad (Q) Warmup: SSH IC x20, weep pickers IC x20, forward arm circles IC x20, backward arm circles IC x20, Rocky Balboas IC x20 Thang: completed pairs of exercises, transitioning from 1st to 2nd without break, completing…

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…

The Reason for the Season

14 PAX posted: Thin Mint, Marshall, Knee High, Motorboat, State, Snooki, Nomad, Beefsteak, Dilly Dilly (downrange visitor), Logger, Dr. Porkchop, Bagger (FNG), Tulip, Khaki (Q) Warm-up Motivator from 5 Alternating shoulder taps Pickle pounder  Weed pickers 5 burpees on your own  The Thang  Carry Baby Jesus (Cinderblock)  Goblet squats (Birth of Baby Jesus) KettleBell Swings…

B.O.M.B.S. AWAY

10 PAX were brave enough to show up today to a beautiful 28 degree morning. Warm Up Abe Vigoda Finkle swings10 OYO alternating shoulder tapsPickle pounder Weed pickersMosey The Thang Partner up B.O.M.B.S. 50 Burpees 100 Overhead claps150 Merkins200 Big-boy sit ups250 Squats Alternate between doing reps and running down hill to pull-up bar and do 5-10 pull-ups, then run back…

Black Friday Block Party

6 PAX posted: Cornwallis, Daddy Style, Tulip, Dr. Porkchop, Logger, Nomad (QIC). Weather: ~36 degrees and calm...perfect Warmup: SSH IC x20, slow weed pickers IC x10, arm circles IC x15, overhead claps IC x15 Thang: Ladders...Zamp carry to top of the hill; first ladder 8-count man makers...start with 1, 5 sec rest, then 2, 5…

Getting Stronger Together

PreBlast: Let's get Stronger together. 5HC Weather: 36F, crisp and beautiful Pax: New record of 21. Beefsteak, Brickyard, Bumblebee, Chedder, Cornwallis, Cosmo, The Daddy Style, Dr. PorkChop, DryRub, Headlock, Khaki, Kindergarten Cop, Kneehigh, Logger, Maize, Marshall, Nomad, State, Snooki, Tulip, Motorboat-Q WarmUP:In Cadence:SSH x 20Imperial Walkers x 18Abe Vigoda x 12Forward Arm Circles x 10Overhead…

Friday Block Party

9 PAX posted in 40 degree weather...light breeze Nomad (Q), Khaki, Motorboat, Tulip, Headlock, Dr. Porkchop, Daddy Style, Kindergarten Cop, Logger Warmup: overhead clap ICx20, arm circles ICx20, Block step up to high knees ICx20 each leg Thang: Zamp carry block to parking lot, bear crawl while pulling block through to line, jog to start…

Fun with toys

11/19/19 The Hill Q-Cornwallis Pax-State, Logger, Maize, Motorboat, Bumblebee, Snooki, Nomad, Khaki, Headlock, Dr Porkchop, Dry Rub, Runner Up (down range pax from Pittsburgh) Warm-o-rama SSH- 15 IC IST- 15 IC Weedpickers- 15 IC Windmills 10 IC Motivator x 7 Low, slow squats x 10 8 Count Body Builder- 15 OYO Thang: Lunge walk and…

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