Run Heavy with Upper Body Focus

Weather: Clear, calm, waning moon, 65F, beautiful Welcome: Free of charge, open to all men, outdoors rain or shine, peer led, ends in circle of trust Disclaimer (not professional, me/F3/Lyons Intl not responsible for you, modify, carry you to your car, ETC.) Thang: Warmo: SSH, Abe Vigotas, Kick with Twist, Overhead Claps Run Heavy: Mosey…

Partner Beatdown

July 12, 2021 Weather: 69 degrees and muggy 6 Pax Posted to the Big EZ: Sarge, Ace, Pantalones, Mullet, Springbok, and Beefsteak(Q) 5 core principles, F3 mission, and disclaimer given Warmup: SSH, Abe Vagota, Sungods, Mountain Climbers, Plank Jacks, The Thang: All were done with a partner and repeated for 3 rounds. P1 is the…

Motorboat’s rucking good time

Cool morning with clear skies. 6Pax joined for a CSAUP: Headlock, Snitches, Stitches, Cheeseball, Sarge, and Motorboat. Disclaimer given. 6 Pax started at Motorboat's house with rucks on. We headed 1 mile south and did some wall squats. Another 2.3 miles south and we arrived at the hill. A beatdown commenced. 12 rounds of 4…

McStuffins 1 year Run Heavy Celebration

Weather: 50s, calm, beautiful Welcome: Free of charge, open to all men, outdoors rain or shine, peer led, ends in circle of trust Disclaimer (not professional, me/F3/Lyons Intl./Zionsville, USA), modify, carry you to your car, ETC. Warmup: Weed pickers x 10 (IC), Abe Vigotas x 10 (IC), Kick with twist x 10 (IC), Imperial Walkers…

Mental Block party

Warm up Arm circles OYOBean pickers ic 20Storm trooper ic 20 SSH ic 20  Arm cross stretches The Thang Mosy to lower lot Block Curls extended 10 oyo Kettle bell swing hand offs 20 total Block around the back partner 20 total blockies 5  oyo Step up and overs 20 oyo To the next light…

6/12/21 ruck @The Vet

Weather: 73 and sunny Pax: PVC, Motorboat, Warm Glow, Odyssey, Candi, Sarge, Bubble Bath, Short Stick, Clancy, Ace, FNG Steve, FNG Henry, FNG Cal, Cheeseball (Q) Disclaimer and core principals given   Thang:  we rucked about 2.5 miles total. Headed north and then came back.  Mary:  40 flutter kicks IC 10 Dancing bears IC Recover,…

Push, Pull, and Drag Sale Block Party

Weather: humid. Ruined my perm. Pax: Motorboat, Slider, Quick, Carrot Top, State, Optimus, Headlock, Sarge, Spud, Faceoff, Square, Nomad Warmup: SSH IC x20, arm circles forward IC x10, backwards IC x15, shoulder pretzels IC x20, air squats IC x10 Thang: block on shoulder, mosey up the hill to the entrance, circle up for curls IC…

GTE Prep

65F and clear Pax: Snitches, Murder Bunny, Hanson, Ace, Sarge, Motorboat 6 brave pax arrived at the Hill at 0300 for a 12 miler. Several are planning on going to GTE in St Louis in 5 weeks (you should really consider it too!). We did the miles and had good convo. Took just over 3.5…

BS Crossfit

12 Pax posted Big EZ: Beefsteak(Q), Sarge, Toto, Pickles, McStuffins, Springbok, Brickyard, Butterfly, Beater, Receptor, Pantalones, Mullet Weather: upper 60's and muggy Core principles, F3 mission, and disclaimer given Warm-up: SSH, Abe Vagotas, Weed Pickers, Moraccan Night Club, Ovhd Claps, Hillbillies Thang Mosey to the lower lot. 12 Stations 20 Burpees (the timer)35 lb Kettle…

No Respect!

Weather: Clear, calm, 65F Welcome: Free of charge, open to all men, outdoors rain or shine, peer led, ends in circle of trust Disclaimer (not professional, me/F3/Zionsville Pres/Edgar Winter, modify, carry you to your car, ETC.) Thang: Rock and Roll, Hoochie Koo - SSH x 20 IC, Weed pickers x 10 IC, Kick with twist…

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