Chelsea modified

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…

Bonus Beat Down @ The Hill 8/26/21

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…

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…

Sweaty Tundra

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…

Improvised Beatdown

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…

checking in on the baby

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…

Harder than it looked on paper

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…

Interval Run

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…

Blocks and Bags

46F with clear skies. Beautiful morning for a beatdown. Pax: Beater, FNG-Now known as Hooker, Brady Bunch-now known as GTL, Proximity, Pontoon19, Carrot Top, State, Square, Odyssey, Motorboat Disclaimer. modify as needed Warmup:Latpull down without weight x10Front pull down x10Shoulder pretzel x10Ssh x 25Tempo squats x 10No merkin burpee x25 Circle up, sandbags in middle. …

F3 tundra Thursday

7 PAX reported at 5:15 tundra for a musical workout including: Tulip, Willie Dutchman, Motorboat, Marshall, Spud, Pontoon-19, and Me. We did side-straddle-hops and 'mericans to the tune of Bon Jovi's Livin' on a Prayer, Mountain Climbers for Weird Al Yankovic's Jurassic Park, and LBCs + WWII Sit-Ups for Fountains of Wayne's Stacy's Mom.

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