IPC Week #3 The Vet

Weather : 55 and calm. Pax: Dr. Porkchop, Beater, Waldo, Klinger, Snaphook WarmO: WeedPickers, forward arm circles, Kick w a Twist, reverse arm Circles, SSH & warm up lap. Thang: IPC #3 “B” the EMOM Set the timer for 2 minutes. Exercises to be done are below. run 50 yds at the buzzer and resume…

Interval Run/Mini-Convergence

Weather:             Swampy Pax:                       Head Lock, Wilson, Pontoon 19, Klinger, Waldo, Odyssey, Sarge, Biscuit (Q) F3 Five Core Principles and disclaimers.  Always outside Open to all men Free Peer Led Ends in Circle of Trust (COT) WARM UP:          10           Weedpickers – IC 10           Imperial Walkers – IC Rubber band stretch THANG and Moleskin: Interval ran out…

8/21/2021 Convergence @ The Depot

The Depot - 26 Pax - Ace, Biscuit, blades, Cornwallis, Cosmo, DC, hanson, headlock, khaki, Klinger, Motorboat, nomad, optimus, pantalones, Proximity, pvc, quick, ringo, sarge, slider, snaphook, TenPoint, tulip, Waldo, Wooly Dutchman, Swan  7AM - Intro To F3 - 5 Core Principals Warmups - 5 MinutesSSH IC x15Weed pickers IC x 10Imperial walkers IC x…

The Vet has Big Cones

5 Pax posted at The Vet - Beefsteak, Snaphook, Klinger, Motorboat, and Waldo Weather: upper 70's and humid F3 Core Principles, F3 Mission, and disclaimer given. Warm-up: SSH, Abe Vagotas, Arm Circles, Weedpickers, Imperial Walkers Push-o-rama for 25 count Suicides (5 cones) Regular5x SSH at every change of directionBurpee at every change of direction5 Burpees…

Aug 7th – CSAUP Beatdown #1

Big EZ - August 7th at 0000 for beatdown #1 of an all night 8-beatdown extravaganza 25 Pax Posted: Beefsteak(Q), Pantalones, Snitches, Butterfly, Wrigley, Kitty, Nomad, Klinger, Bumblebee, Springbok, Snaphook, DigDug, Wooly Dutchman, Receptor, Swan, Sarge, Ten Point, Biscuit, Pickles, DC, Motorboat, McStuffins, Headlock, Cheeseball, Zamboni Warmup: SSH, Abe Vagotas, Weed Pickers, Arm Circles Mosey…

Where’s Lenny???

Weather:             73 and humid Pax:                       Head Lock, Wilson, Pontoon 19, SnapHook, Klinger, FNG-Lenny, Kindergarten Cop, Clancy, Biscuit (Q) AHHHH. Not one PAX reminded the Q to recite the principles or disclaimers.  Hope FNG-Lenny comes back so he can hear them.  F3 Five Core Principles and disclaimers.  Always outside Open to all men Free Peer Led…

CSAUP Stop 7 – Grizzly Cooper

65 and calm. 20 Pax reporting (Pantelones, dilly dilly, Motorboat, Kitty, Optimus, Zamboni, Wriggly, Bumblebee, Quick, Blades, Coyote, Sarge, Snooki, Wooly Dutchman, cheeseball, Klinger, Nomad, Headlock, Ponzi, McStuffins, Coyote-Q) Disclaimer Given and 5 Core Principles. *** Warm Up *** •       SSH IC x33 •       Arm Circles IC x20 •       Moroccan Nightclubs IC x20 •       Squat…

Motorboat 1000

16 pax at 0200 for the 3rd beatdown of the CSAUP warmup: 25 SSH IC Thang: 100 Overhead clap IC50 Moroccan night club IC25 cherry pickers IC line up shortest to tallest. Circle up and pass the shield at chest level mosey to fitness pad1000 2ct flutter kicksif you need to set your feet down…

IR at The Vet

Weather: 72 Pax: FNG -Klinger, Wilson, Cheeseball, Clancy, Sarge, Headlock, Biscuit, Odyssey, Ponzi, Snaphook. Disclaimers and Core's. followed by warm up- 15 SSH IC. Rubber bands and Frankenstein. Warm up mosey to downtown. followed by a reverse Captain D route w breaks at 4 min. followed by all you got for a block, walk for…

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