Friday Block Party

Weather: mid 60s, light breeze, perfect Pax: Maize, Short Story, Ponzi, Teddy Bear, Dr. Porkchop, Auqaman (DR), Nomad (Q) Warmup: SSH IC x 20, weed pickers IC x15, imperial walkers IC x20, arm circles front IC x15, arm circles back IC cx15, around the world with block x10 rotations each direction Thang: curl carry until…

Things from a book

Weather: 70 degrees, humid and partly cloudy PAX: Maize, Short Story, Adjective, State, Woolly Dutchman, Clancy, Optimus, Bubblebee, Headlock, FNG Spencer, Snaphook, Khaki, Brickyard, Faceoff, Zamboni, Teddy Bear, Motorboat, Logger F3 Core Principles reviewed and Disclaimer given Warm up 20 - SSH10 - Windmills10 - Imperial Walker10 - Seal Jacks10 - Weedpickers Thang: Mosey to…

Chirp Chirp Block Fest

Let’s get better together! Weather: Fog, 64 degrees and beautiful sunrise 23 Pax this morning!! Aye! Warm up: IC 10 Windmills 10 Weed Pickers Motivators from 5 Prepare Teams! Up to 2 per team * zamp hold and mosey until drop (punishment) Thang: Team Titans (1-goal, 1-farmer carry) * 200 Curls * 150 Block Mericans…

First Anniversary Party

Weather: 70 and Muggy PAX: BrickyardCornwallisHeadlockShort StoryKhakiLoggerDry RubState (Q)ZamboniBeefsteakSnookiMaizeBeater Warm-up: Weed-pickers/Shoulder & arm stretches/Motivator x 6 Thang: This workout featured my favorite exercises led by others during the past year. 1: Circle Burp (Beefsteak) 2: 16 Mericans/16 squats/16 big boys and a lap (Khaki) with some Cindy Crawfords 3: 20 crab cakes in pitch perfect…

Substitute Workout

PAX: Maize, Motorboat, Short Story, Logger, Khaki, Bumblebee, State, Cornwallis, Wiki (from Louisville), Snooki, Kindergarten Cop, Nomad Weather: 73, humid, heat lightning Warm up: (all in cadence) SSH x 20, weed pickers x 10, imperial walkers x 20, kick with a twist x 10 Thang: (all in cadence unless otherwise noted) Mosey to parking lot,…

Thursday Warm Up

15 PAX posted for a easy workout to warm us up for the VQ of the decade this Thursday. Disclaimer was given and we got to it. Warm up BROga Stretch The Thang Catch me if you can (burpx5/backwards run) Ring of fire (10x around the circle) Squat hold / jump Plank / merkin At…

Q School

Weather:  60 degrees and we worked out on the East side of The Hill to see the sunrise. PAX: Motorboat Nomad DC Khaki State Zamboni Cornwallis Flash Thumper Crockett - From Dayton FNG - Momma Mia - From Dayton Snooki Short Story Logger Disclaimer given Thang: Q School - link to Q School Notes here…

Birthday Block Party

7/30/19 The Hill Q: Cornwallis Pax: DC, Short Story, Motorboat, Snooki, Thumper, Brickyard, Kindergarten Cop, Nomad, Tulip, Logger, Headlock, Khaki, State Disclaimer Warm-o-rama (38 for my birthday) all IC SSH x 19 Windmill x 19 IST x 19 Rocky Balboa's x 19 Mericans x 19 Mtn. Climbers x 19 Thang: Zamperini cinderblocks over to the…

Monday Ruck or Run 7/29/19 – w/ Tulip Tclaps

Weather:  70 degrees, a light breeze, and a beautiful sunrise. PAX: Motorboat Tulip Short Story Headlock DC Logger Disclaimer given Thang: Tulip & Motorboat set out on a ruck. Short Story, Headlock, & Logger ran a mile, stretched, ran 2 miles. Recover Recover Moleskin – A great showing this morning, loved the energy of running…

11’s Ain’t Got No Legs

Weather: Upper 50’s, clear and calm 14 PAX posted the Hill:  Motorboat, Nomad, Logger, Short Story, State, Flash, Snooki, Kindergarten Cop, Bloomer, Brickyard, Tulip, Khaki, Maize, Beefsteak  Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible for you. Warm Up SSH x20 Kick with Twist x10Imperial Walker x15Weedpickers…

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