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 […]

#Flashbackfriday IPC Edition

Weather: 22 degrees Pax: CornwallisMotorboatKhaki Disclaimer given Warm Up: Side straddle hop Weed pickers 5 Squats OYO Arm circles Mosey to fishbowl The Thang: (2 Rounds) 10 Manmakers *Run around circle* 20 Overhead presses *Run around circle* 30 KB swing *Run around circle* 40 Goblet squats *Run around circle* 50 Incline merkins *Run around circle* […]

11 Degree Beatdown

Weather: 11 degrees, clear and windy 16 PAX posted the Hill:  Headlock, Cosmo, Streaker, Bueller, Cornwallis, Logger, Nomad, Maize, Cheddar (FNG), Snooki, Zamboni, Khaki, Motorboat, Brickyard, State, Beefsteak-Q Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible for you. The Thang – Progressively add exercises with 20 SSH […]

Monday Ruck or Run Day 11/11/19

Backblast Weather: 41 degrees, temperature dropping before a winter storm PAX Nomad Headlock Motorboat Logger Disclaimer Given Thang: The Ruckers: Motorboat set out on a ruck, early patient so he was done a bit early. Nice job, thanks for posting. The Runners: The runners set out running down Main and back – getting in some […]

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. […]

Block Party

6 PAX posted for the inaugural Friday Block Party: Motorboat, Khaki, Doctor Porkchop, Wooly Dutchman, Dry Rub, Nomad Weather: 44ish, calm Disclaimer and some background/context provided for the reason to start a Friday Block Party workout Warmup: arm circles, leg swings, arm and shoulder stretches, leg stretches Thang: half the group overhead-carried block to end […]

Boo-urpies and Zombies

10/22/19 The Hill Q: Cornwallis Pax: Motorboat, Zamboni, Logger, Dry Rub, State, Kindergarten Cop, Snooki, Dr. Porkchop, Maize, Khaki, Beefsteak, Nomad, and welcome FNG Michael (now known as Wooly Dutchman). Disclaimer given Warm-O-rama (all IC, sort of) Whacky Jacks x 20 Imperial Squat Walkers x 15 Pumpkin Pickers x 10 Thang: Mosey around the parking […]

Monday Ruck or Run Day 10/21/19

Backblast Weather: 54 degrees, it was perfect PAX Ruckers DryRub Marshall Wabbit FNG brought by Wabbit Runners Headlock Motorboat Nomad Beefsteak Logger Disclaimer Given – emphasis on things that could make you trip Thang: The Ruckers: Set out together – Dryrub and Marshall got some extra time in – going an hour plus. The Runners: […]

Bump Your Bumper

12 PAX posted in the brisk gloom of October to give their car some love. Motorboat debated with himself on whether or not he should wear pants (vs shorts, get your head out of the gutter). Disclaimer was given and we got to it.   Warm Up Mosey 10 Merkins 20 in-and-out Abs 10 Weed Pickers […]


Beautiful 50 degree morning for a Headlock beatdown! 13 Pax ups I. like DipsG.enuine Coupon (squat thrust) N.o Judgment Zone (hill run) I. like to Run F.ield of Dreams (four corners) : 1. Jumping jacks 2. Low plank   3. Flutter kicks 4. 10 burpees I. like to run C.urls A.rm circles N.otivator (Motivator) […]

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