The Reason for the Season

14 PAX posted: Thin Mint, Marshall, Knee High, Motorboat, State, Snooki, Nomad, Beefsteak, Dilly Dilly (downrange visitor), Logger, Dr. Porkchop, Bagger (FNG), Tulip, Khaki (Q) Warm-up Motivator from 5 Alternating shoulder taps Pickle pounder  Weed pickers 5 burpees on your own  The Thang  Carry Baby Jesus (Cinderblock)  Goblet squats (Birth of Baby Jesus) KettleBell Swings…

Bucket Brigade Burpees

Weather:  Low 20’s and Windy 18 PAX posted the Hill:  Cornwallis, Streaker, Bueller, Snooki, State, Snaphook, Cosmo, DryRub, Headlock, Daddy Style, Maize, Khaki, Zamboni, Nomad, Logger, Motorboat, Brickyard, Beefsteak Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible. Warm Up:  SSH, Annie, Mountain Climbers, Weedpickers Thang 1:  Run…

B.O.M.B.S. AWAY

10 PAX were brave enough to show up today to a beautiful 28 degree morning. Warm Up Abe Vigoda Finkle swings10 OYO alternating shoulder tapsPickle pounder Weed pickersMosey The Thang Partner up B.O.M.B.S. 50 Burpees 100 Overhead claps150 Merkins200 Big-boy sit ups250 Squats Alternate between doing reps and running down hill to pull-up bar and do 5-10 pull-ups, then run back…

Friendsgiving

Backblast Weather: 34 degrees and a little breezy PAX Tulip Wooly Dutchman Nomad Brickyard State Snookie Maize Motorboat Quick Logger Disclaimer Given Warm Up led by Brickyard and State because Q was slacking. Thang: 1st Meal (w/rock) - partner runs the parking lot while the other does 100 Kettlebell Swings 100 Squat Thrusters 100 LBC…

Getting Stronger Together

PreBlast: Let's get Stronger together. 5HC Weather: 36F, crisp and beautiful Pax: New record of 21. Beefsteak, Brickyard, Bumblebee, Chedder, Cornwallis, Cosmo, The Daddy Style, Dr. PorkChop, DryRub, Headlock, Khaki, Kindergarten Cop, Kneehigh, Logger, Maize, Marshall, Nomad, State, Snooki, Tulip, Motorboat-Q WarmUP:In Cadence:SSH x 20Imperial Walkers x 18Abe Vigoda x 12Forward Arm Circles x 10Overhead…

Fun with toys

11/19/19 The Hill Q-Cornwallis Pax-State, Logger, Maize, Motorboat, Bumblebee, Snooki, Nomad, Khaki, Headlock, Dr Porkchop, Dry Rub, Runner Up (down range pax from Pittsburgh) Warm-o-rama SSH- 15 IC IST- 15 IC Weedpickers- 15 IC Windmills 10 IC Motivator x 7 Low, slow squats x 10 8 Count Body Builder- 15 OYO Thang: Lunge walk and…

Haku encouragement

Backblast Weather: 32 degrees PAX Bueller Streaker Beefsteak Headlock Brickyard Maize Nomad Snooki Cornwallis Cosmo State Dr. Porkchop Khaki DryRub Zamboni BumbleBee Logger Disclaimer Given Warmup 20 - SSH 10 - Kick w/Twist 10 - Windmill 20 - Seal Jacks 10 - Weedpickers Thang: Haku - 10 Burpees - We circled up and did the…

11 Degree Beatdown

Weather: 11 degrees, clear and windy 16 PAX posted the Hill:  Headlock, Cosmo, Streaker, Bueller, Cornwallis, Logger, Nomad, Maize, Cheddar (FNG), Snooki, Zamboni, Khaki, Motorboat, Brickyard, State, Beefsteak-Q Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible for you. The Thang – Progressively add exercises with 20 SSH…

F3 Photo Shoot

18 men posted in the 35°F weather to try to get some action shots to help spread the word about F3. With 4 PAX coming in hot from QSource (YHC included), the disclaimer was given as we started our warm up. Warm Up Mosey with variations SSH Seal Jacks Weed Pickers The Thang Tunnel of...something.…

You vs You….. vs The Navy Seals

10.29.19 // 45 degrees // Q - Khaki 17 PAX posted at The Hill Warm Up: Weed pickers Arm circles Alternating toe touch 5 Merkins OYO 5 Squats OYO Mosey to the playground The Thang: Navy Seal PST Partner up -  2 minutes - Most Merkins you can do (50 is passing) Hold Al Gore…

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