Weather: perfect Pax: Beater, Motorboat, Sarge, KC, Commodore, Wilson, Pontoon, GTL, Square, Biscuit, McStuffins, Spud, Nomad Warmup: Goblet squats ic x10, Curls ic x10, OHP ic x10, 5 mm IC Thang: Partner up…set timer for 10 min, farmer carry laps on the 400 m as many as you can while partner runs along side. When…
75F and clear Pax: Spud, Pontoon19, PVC, Hanson, Motorboat Warmup: walking around the parking lot while doing various exercises. arm circles, Frankenstein walk, high knees, butt kickers. Thang: Roll the dice. Black dice is the exercise and Red dice is the count. Burpee, Merkin, Squat, Flutter kick, Dip, Decline Merkin, Jump Tuck, Split Squat, Superman,…
scheduled Q was quarantined so YHC stepped into the role. Weather: 70F and clear Pax: Pontoon19, Spud, State, Kitty, Motorboat Disclaimer, Core Principles, and Mission statement Warmup:Shoulder pretzelsWindmillsISTSSHRun around the rotunda Thang: Just kidding! Mary to start. 5 "W" raises60 seconds knees slides10 Butterfly situps45 seconds corkscrewslevitation crunch x 10 Big Bois with rotation x…
5 PAX decided to not play ultimate and instead do a beatdown: Short Stick, Pontoon-19, Face Off, Motorboat, CheeseBall (Q) Weather: 72, Humid Warm Up: SSH, Imperial Walkers, Weed Pickers - All done with Ultimate guys Thang:Similar beat down to Beaters beatdown @ The Vet... At bottom of the stairs, do a shoulder/chest exercise, then…
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…
6 PAX @ Tundra (Pontoon-19, Beater, Logger, Spaceballs, Tulip, Khaki - Q) 58 degree weather makes for a beautiful gloom Warm Up: 10 IC Weedpickers 10 IC Storm Troopers 10 IC Shoulder Pretzels Thang: 4 rounds 50 Squats 40 Big Boy Sit ups 30 Merkins 20 Bonnie Blairs (2 is 1 because we're like that…
58F and clear Pax: Marshall, Pontoon19, Spud, Slowesy, Hanson, Tulip, Motorboat. Disclaimer given Warmup:Shoulder Pretzel x15 ICSSH x25 ICBurpee X10 IC Thang: Mary first!W leg raises x 51 min of knee slidesButterfly situps x 10 ICCorkscrew 1 MinLBC x10ICBig boi sit ups with rotation x 5IC EMOM 2 20min: 5 Merkins10 Squats15 LBC Mosey around…
Weather : 67 Pax: 8 KC, Pontoon, Chirp, Morpheus, Clancy, Wilson, Murder Bunny, Snaphook WarmO various stretching exercises were performed, welcome back chatter was gifted to Clancy. Frankenstein across 3rd with Traffic! it was epic, pretty sure she will be taking a different way to work from now on. Thang: Ran the Captain D route…
63F, clear skies and dew in the grass PB: Scalable workout. Bring your block. Scale up to a ruck or sandbag or both. HC (6 and then changed to 5 between 11pm and 430am) Pax: Beater, Spud, Slider, GTL, Pontoon19, Cheeseball, Square, State, Murder Bunny, Motorboat. Disclaimer Warmup:Shoulder pretzel x10 ICFinkleswings Thang:Walk down towards the…
Weather: 56ish, slight drizzle of the Lord’s tears. Pax posted: 5 Pax Posted Welcome w/ Core Principles: Free, open to all Men, Peer Lead, outside rain or shine/snow, and end in COT! Disclaimer: I’m not a professional and not responsible, City and F3 are not responsible. Warm-o: • SSH x15 IC • Imperial Walkers x10…