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…

“What Arms?” Wednesday

Crisp and windy 28 degrees felt significantly colder. 14 PAX, Warner, CrabbyPO, Jay-Z, Piper, Snuka, Toomah, Slit, Humdinger, Shamu, Bubblicious, Patches, Boucher, Pew Pew, QIC Maestro.  WOR  5 Burpees on your own quick LBACs - Forward and Backward IC x15 Arm Stretch Front Nipple Tweekers IC x15 Cherry Picker to the front IC x15 Arm…

F3 New Year Workout – 1/6/2020

Warm up 15 ic grass pickers 15 ic shoulder touches 15 ic arm circles Leg stretches on your own Money 1 Jump Squat 2 V-ups 5 Crunchy Frogs 10 Lunges 20 Merkins 50 Flutter Kicks 100 Freddie Mercury’s Relations Big Sexy      20 pickle pointers      20 monkey humpers      20 pickle…

It’s a Festivus Miracle!

Weather 31 and clear PAX: Jay-Z Daisy Crabby PO Piper IM Shamu Maestro Humdinger Phanatic Boucher FNG Jeff Cole Gasman Stache Ariel Slit Popeye Wapner QIC Warmup: Maestro lap SSHs IC x25 Shoulder pretzels IC x20 Olive Oyl tweakers IC x15 Sprinklers IC x15 Arm stretches Grass pickers IC x15 Abe Vigodas IC x10 Tempo…

A Beary Fun Workout….

12/13/19 – A Beary fun workout. 11 Pax- Boucher (VQ), Stache, Sprocket, Piper, Crabby Po, Shamu, Patches, Wapner, Popeye, JayZ, Slit Warm Up: · Maestro Lap · Motivator · Grass pickers x15 · Sprinklers x15 Mosey to light tunnel Thing: · Bear crawl merkins x2 · 24 Bobby Hurley’s / Brian Cardinals x2 · Bear…

I was Block Blocked….

9 PAX posted on Friday 11/22/19.  Temperature was around 40 degrees. Jay Z, Slit, FNG (Zach Chambers), Maestro, Dasiy, Popeye, Shamu, Piper, CrabbyPO (QIC) Warm Up Arm / Leg stretch Shoulder Touches Grass Pickers Hand Release Merkins Willie Mays Hayes A little mosey to the Happy Place. Thing:   Ladder down by 10's. PAX went through…

Almost a Puke and Rally!!!

9 Pax posted for a the second VQ Block Party of the Week. Shamu Boucher Jay-Z Slit Stache (VQIC) Piper Daisy Crabby PO Patches Warm Up Maestro Lap FLBAC x 20, BLBAC x 20, Overhead Claps x 20, Seal Claps x 20 Arm Stretching OYO Slow Count Merkins x 10 Slow Count Squats x 10…

Terror Tower….

9 Pax posted on a cold and chilly Friday morning.  PAX quickly warmed up and headed to master the stairs. Pew Pew Wapner Jay-Z Slit Stache Sparkle Piper Daisy Crabby PO (QIC) Warm Up Arm Stretching OYO SSH x 25 OYO LBAC forward and backward x 10 Wall Stretches Leg Stretches Willy Mays Hayes Grass…

Down and Dirty

Friday 11/1- Down and Dirty Slit, Wapner, Boucher, Popeye, Crabby Po, Jay-z, Shamu, Stache, Sparkle - QIC Warmup: Side-straddle hops x10 Burpees x10 Willie Mays Hayes Bat Wings x10 IC (add raise the roofs) Arm stretches Mosey to bottom of stairs Thang: Down and Dirty Going up the stairs: 1st- Bear crawl up At top:…

Dirty Dozen

Weather utterly crap - 40, moist ground, on and off sprinkles PAX: Jay-Z Crabby PO Sparkle Short Skirt Slit Patches Maestro Shamu Wapner QIC Warmup: Abe Vigodas IC x10 Grass pickers IC x15 Hillbilly walkers IC x20 Sprinklers w/ kick IC x15 Tempo squats IC x10 Willie Mayes Hayes Thang: Indian run around zoo to…

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