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…

Monday Tigers Vs Tigers Run/Ruck

Weather: 35 and dry Pax 4 Runners: Logger, Beefsteak, State, Term Paper (Downrange F3 Cary). 8 Ruckers: Motorboat, Khaki, Nomad, Wrigley, FNG-Clancy, Tulip, Zamboni, (Q)Snaphook *disclaimer given Runners set a great pace just under 9 minutes to Keystone and back, with instructions to perform running touchdown celebrations at each major intersection. Nothing over the top……

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,…

Monday Ruck or Run – 1/6/20

Backblast Weather: 27 degrees, wind and clear skies PAX - Khaki, Nomad, Wrigley, Tulip, Marshall, Kneehigh, Beefsteak, State, Zamboni, Motorboat, Logger Disclaimer Given Thang: The Ruckers: ~ 1.5 miles, including 7 stair loops (Jericho) 3 rounds of 5 pull ups, 5 air squats, 5 Mericans. The Runners: 4.32 miles at a blistering 8:20 pace. Moleskin:…

1-2-Punch

14 PAX posted to start their year off with a 1-2-PUNCH (since today's date is 1/2...get it?). The mumblechatter was strong with PAX complaining of how sore they were from Tuesday & Wednesday's beatdowns and razzing State and Logger for their matching outfits. Disclaimer was given and we got right to it. Warm Up Mosey…

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…

Monday Ruck or Run Day – 12/30/19

Backblast Weather: 36 degrees and very windy PAX: Beefsteak, Nomad, State, Snaphook, Tulip, Motorboat, Logger Disclaimer Given Thang: The Ruckers: The Runners: Moleskin: Everyone's strategy was to get off the hill and protected from the wind. We headed off on our routes as quick as we could. The wind woke us all up, it was…

WOOOOOO day after xmas

PreBlast: Bring a Cinderblock Weather: 48F, Clear, crisp, wonderful. Snow melted the last couple of days so really dry ground Pax: 14 HIM posted. Bed Pan, Brickyard, Bumblebee, Callahan, Cold Call, Dilly Dilly, Khaki, Logger, Nomad, SnapHook, Snooki, State, Tulip, and MotorBoat as Q Disclaimer Given WarmUp:SSH x 20 ICImperial Storm Troopers x 20 ICOverhead…

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…

Friday Block Party – Baseline Edition

PAX: Kindergarten Cop, Cornwallis, Khaki, Tulip, Snaphook, Motorboat, Logger, Nomad (Q/proctor) Weather: ~22 degrees and calm Warmup: SSH ICx10, Weed pickers IC x10, arm circles IC x10, overhead claps IC x10 Thang: Series of measured exercises to gather baseline data for each PAX for the purpose of seeing proof of progress! Each exercise was timed…

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