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…

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…

F3 Photo Shoot

18 men posted in the 35°F weather to try to get some action shots to help spread the word about F3. With 4 PAX coming in hot from QSource (YHC included), the disclaimer was given as we started our warm up. Warm Up Mosey with variations SSH Seal Jacks Weed Pickers The Thang Tunnel of...something.…

IronPAX Week 1

Backblast Weather: 66 degrees and mostly clear skies PAX Beefsteak Headlock Brickyard Marshall Khaki Cornwallis Knee High State Bumble Bee Snooki Kindergarten Cop Logger Disclaimer Given Thang: “Killer B’s” with ELAPSED TIME scoring 5 Rounds for Time: Broad jump 10 yards    10 burpees, 10 BonnieBlairs, 10 BigBoi SitUps Broad jump 10 yards    10 burpees, 10…

Back to School with F3 Dads

24 PAX posted on a clear, 60 degree morning for a F3 Dad's Back to School workout. Logger, Marshall, Little Biscuit (7), Motorboat, Elsa (4), Round-off (9), Maximus (6), DC, Curly (11), Blue (7), Pikachu (7), Knee High, Rey (13 FNG), Puzzler (10 FNG), Snooki, Picasso (8 FNG), State, Hiney (5), Kindergarten Cop, Aurora (4…

Motorboat’s Birthday Q

June 29th, warm, upper 70s. clear skies Pax: Marshall, PVC, Thumper, Knee high, FNG, Snooki, Uncle Reco (Naperville), Maize, Motorboat Disclaimer givenStarted Movement4 of the 9 Pax showed up as we were leaving.Disclaimer given againgrabbed rucks and headed to Inlow park (~.6mile) YHC felt that we should take it easy and do a pyramid workout.…

6/15/2019 – Ruckin’ Around with Cosmo

We’re not professionals….no one is responsible for you, except you…modify if/when needed. Ruck to park (where we completed our last Murph) At Location Hanging Cable Hand Walk - On the cable apparatus (Murph pull up), hang and walk (hand-over-hand) around the perimeter of the apparatus. Merkin x10 IC Ruck to the shelter Step up rucksack…

Monday Ruck Run Day 6/3/19

Weather:  48 degrees, Clear skies and the sun is coming up early now. PAX: Motorboat Tulip Marshall Kneehigh Maize Quick Logger Disclaimer given Thang: Motorboat, Tulip, Kneehigh and Marshall set out on a ruck and getting in 2 and a quarter miles. Maize, Quick, and Logger set out on a run. 1~ mile – stretching…

Sweet 16

Weather: High 40s and a light rain. Pleasant stuff. 18 PAX in the wet gloom for a basketball inspired Sweet 16 event. Disclaimer was given. Warmup: Clean the glass--Alternating jumps to the left and right to grab the reboundPassing drill--overhead pass, chest pass, bounce pass x 16(IC) Wojo (Jump) Squats--16 of them inspired by that…

Pi Day

Weather: 55 degrees with some wind PAX: State Brickyard Beefsteak Khaki Tulip PVC Cosmo Cornwallis Marshall Kneehigh Wolverine DC Maize Zamboni Bay Watch Logger Disclaimer: We’re not professionals. We don’t know your fitness level. F3/North View Church isn’t liable. Dangerous ground. Modify. Warm Up 20 - SSH 10 - Kick w/twist 10 - Windmill 20…

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