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…

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,…

Q School

Weather 29 and clear, snow melting PAX: Popeye Crabby PO Stache Piper Daisy Patches Slit Humdinger Bubblicious Boucher Shamu Logger QIC Cornwallis QIC Nomad QIC Wapner QIC Disclaimer Warmup: Shoulder pretzels IC x20 LBACs IC x10 each way Grass pickers IC x15 Abe Vigodas IC x10 Tempo squats IC x10 Willie Mayes Hayes Thang: Mosey…

Valentine’s Night Prep

Weather 3 frigid, snow covered PAX: Jay-Z Crabby PO Stache Piper Daisy Patches Slit Bubblicious Boucher Shamu Wapner QIC Warmup: Maestro lap Abe Vigodas IC x10 Nipple tweakers IC x15 Grass pickers IC x15 Annie IC x10 J-Los IC x10 Suzanne Somers IC x15 Willie Mayes Hayes Mosey to main shelter Thang: Valentine’s themed music…

45MOM

Weather 30 clear and dry PAX: Jay-Z Crabby PO Stache Piper Daisy Patches Ghost Boucher Shamu Wapner QIC Disclaimer Warmup: Abe Vigodas IC x10 Grass pickers IC x15 Hillbilly walkers IC x20 Tempo squats IC x10 Sit & reach, cross leg over, butterflies Willie Mayes Hayes Mosey to straightaway Thang: Sprints to end of fence…

Crawl Bears….Ugh

11 PAX posted on this dreary Wednesday morning to make ourselves just a bit better. Jay-Z Slit Wapner Daisy Shamu Boucher Bubblicious Popeye Piper Pew Pew Crabby PO QIC Warm up: Leg stretching Moroccan Night Club IC X 20 Shoulder Pretzels IC x 20 Arm stretching Jumping Cherry Pickers Motivator from 6 Mosey the really…

100s of things…

Friday, 17 January 2020 20° and breezy 10 pax posted: Jay-Z, Wapner, Maestro, Piper, CrabbyPo, Daisy, Stache, Boucher, Bubblicious, and Shamu QIC Warmup Maestro Lap SSH – IC 25 count, Hip/Back stretches, Batwing + Shoulder Blaster – IC 10 count (fac, bac, seal clap, overhead clap, bird flap thumb up, thumb down, alternate), OYO Arm…

No one like Cindy!!

11 PAX posted on this foggy Wednesday morning to have a little chat with Cindy. Jay-Z Maestro Wapner Daisy Shamu Boucher Bubblicious Stache Patches Pew Pew Crabby PO QIC Warm up: Maestro Lap Arm and Leg stretching SSH X 25 Moroccan Night Club IC X 10 Hand Release Merkins IC X 10 Mosey to the…

Burpelicious….

Moist 48 degrees with a slight breeze. 9 PAX: CrabbyPo, Jay-Z, Piper, Slit, Shamu, Boucher, Stache, Popeye, VQ Bubblicious WOR Mosey with blocks to the shelter 10 Jumping Jacks IC Hamstring, Lower back, quad stretches Thang Jack Ladder- 1 burpee, out the shelter, down the stairs, up the stairs to starting location Repeat and add…

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