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…

Beefsteak Buddy Beatdown

Weather:  Upper 20’s and calm 19 PAX posted the Hill:  Beefsteak, Kindergarten Cop, Snooki, PVC, Bumblebee, Zamboni, Snaphook, State, Khaki, Maize, Streaker, Optimus, Bueller, Cosmo, Cornwallis, Logger, Nomad, Headlock, Motorboat Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible. Warm Up:  SSHs, Imperial Walkers, Sun Gods, Mountain Climbers,…

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…

Bucket Brigade Burpees

Weather:  Low 20’s and Windy 18 PAX posted the Hill:  Cornwallis, Streaker, Bueller, Snooki, State, Snaphook, Cosmo, DryRub, Headlock, Daddy Style, Maize, Khaki, Zamboni, Nomad, Logger, Motorboat, Brickyard, Beefsteak Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible. Warm Up:  SSH, Annie, Mountain Climbers, Weedpickers Thang 1:  Run…

Monday Run not so much Ruck day 12/9/19

Backblast Weather: 46 degrees, rainy and windy PAX: Nomad, Headlock, State, Logger Disclaimer Given Thang: The Ruckers: ghosted us... The Runners: We did a 3.5 mile loop and then some stretching in the fishbowl Moleskin: I think the weather kept most at home, but it was surprisingly nice. The rain wasn't that heavy and we…

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…

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…

Monday Ruck or Run day – 11/25/19

Backblast Weather: 36 degrees, clear skies and a bit of a breeze. Couldn't be a better late November morning. PAX Tulip BumbleBee Motorboat Beefsteak Headlock State Nomad Logger Disclaimer Given Thang: The Ruckers: Motorboat, Tulip, and Bumblebee set out on the Tulip Loop with their rucksacks weighing them down. The Runners: Headlock was up for…

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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