Musical stairs

70 degrees- comfortable, yet a little muggy for 11 PAX: Pew Pew, Shamu, Ariel, Slit, Boucher, Bubblicious, Jay-Z, Wapner, Popeye, Piper, Daisy QIC Warm-up: Shoulder Pretzels- 20I Reach around and Reach over combo- 6IC Side Lunges- 10IC Scorpions Stretch what is tight OYO Mosey to base of stairs Thang: Musical Stairs Two teams, each team…

Tower of Terror XXX

13 Pax posted on this humid Monday morning. Jay-Z Shamu Wapner Bailiff Flossy Boucher Bubblicious Maestro Piper Rite Aid (NE TN) Cromer (NE TN) Ariel Crabby PO (QIC) Warm UP: Maestro Lap Moroccan Nigh Club - IC X 15 Arm Stretching OYO Leg Stretching OYO Burpees OYO X 5 Mosey to Happy Place One round…

Block out the Noise

Warm Spring morning @50 degrees with slight breeze. 5 PAX-Jay-Z, Wapner, Shamu, Stache, QIC Bubblicious Warm-Up: Maestro Lap Motivator @10 Low Squat Hold x 20 IC(3 1000 count @ bottom) Scorpion x 2 ea. side Toe-Middle-Toe for 10 counts x2 Arms OYO Legs OYO 4 burpees THANG- @Happy Place Bears and Blocks Position block between…

F3 Rules

8 PAX posted this morning in a very foggy mist for a bear crawl hill workout. Jay-Z Shamu Stache Boucher Sparkle Bubblicious Maestro CrabbyPO (QIC) WARM UP  Maestro Lap Arm and leg stretching Shoulder Pretzels IC X 20 Hand Release Merkins IC X 10 Mosey to Bottom of the Hill. THANG  Pax started at the…

Fartleks & Burpees – who needs anything else?

4 PAX posted on this calm 35 degree morning for some supplemental cardio (and perhaps to escape the home confinement with screaming children). Shamu, Piper, Bubbalicious, & Stache WARMUP: Maestro Lap, series of leg stretches, Mosey to the long road. THANG: Approximate 2.5 Mile Fartlek w/ 48 burpees (daily quota) mixed in 10 burpees525ish Meter…

Lung Flexing

11 PAX greeted the 32° gloom. Maestro, Humdinger, Wapner, Piper, Shamu, Slit, Boucher, Bubblicious, Stache, Daisy, Jay-Z (QIC) WARMUP: Maestro Lap Grass pickers ICX15 Nipple Tweakers ICX15 Abe Vigodas ICX10 Moroccan Night Club ICX15 Skaters ICX15 Willie May's Hays 6 Burpees THANG Abnormally long mosey around the perimeter of the park finally ending at the…

Totally 90’s

A comfortable 34 degrees, cloudy skies for 11 PAX Boucher, Jay-Z, Maestro, CrabbyPO, Slit, Stache, Bubblicious, Warner, Shaun, Warner, Daisy-QIC Warm up: Shoulder pretzel 20IC Reach around 15IC Side lunges 10IC Grass pickers 10IC Willie Mays Hayes/ stretch tight Top Gun: 10 minutes of rotating between 10 reps each of: Skull crushers, curls, Standing American…

Beach Muscles Day

11 PAX in attendance on a 37 degree morning for some last minute shaping up for those going on Spring Break. Word on the street is college women these days prefer the "dad bod" so we better swell up to keep them at bay. Kids and wives are at stake. Crabby Poe, Jay-Z, Daisy, Piper,…

Partner 1040

Weather 52 and breezy PAX: Piper Daisy Maestro Pew Pew Slit Stache Shamu Bubbilicious Humdinger Jay-Z Wapner QIC Warmup: Maestro lap Abe Vigodas IC x10 Shoulder pretzels IC x20 Scorpions Hillbilly walkers IC x15 Grass pickers IC x15 Tempo squats IC x15 Willie Mays Hayes Thang: Mosey to Happy Place 1040 One partner: Squats x10,…

Big bag of bricks?

8 PAX posted on this 34 degree windy morning., Crabby PO, Stache, Shamu, Daisy, Jay-z, Popeye, Humdinger, Piper (QIC) Warmup:Maestro lapSprinklers IC x 15Grass pickers IC x 25Arm Stretch OYOLeg Stretch OYOBurpees x12 Mosey to playground Murph training 5 pull-ups 10 Merkins 10 side Tri rise each arm15 air squats 10 hanging leg lifts10 sec…

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