1/17/2022 – Cosmo’s Birthday Block Party 

Warm Up SSH 55 IC  (yessir 110 total) Sun Worshipers (back bends) 20 Single Count Arm Circles both directions 10 IC Cherry Pickers 10 IC Wonder Woman circuit (front arm circuit) each exercise 10 IC Carry blocks to the hill heading up to the storage facility The Thang Murder Bunnies up the hill (10 paces…

IPC warm up at grizzly

4 PAX at grizzly on 9/13/21 for a block party of exercises in this week's upcoming Iron Pax challenge, aka, work out from hell. PAX- Coyote, Piddles, Greeter and Spaceballs Disclaimer and core principles Warm upSSH x20Abe Vigoda x8Weed Pickers x10Calf stretchSlow Descent squats x10Overhead Press x10Seal Clap x10 Warm up lap around the parking…

8/9/21 Grizzly Blocks

Clear and refreshing Monday morning at Grizzly Pax: Teller, Mr. Bean, Coyote, Kitty, Wrigley, Cosmo, Piddles, Chirp Chirp, Pappy, High Tower, Spaceballs, FNG, Motorboat (Q) Disclaimer, core principles, mission Warmup:SSHAbe VigotaKick with TwistShoulder pull downsShoulder push outsmoseyFlutter Kicks x25 IC Thang:all IC x10Y'sW'sT'sTempo SquatsSumo Tempo SquatsNarrow Tempo SquatsFlutter KicksWall Squats with block out in front…

grizzly Basketball

3 PAX (Welcome FNG Torrence) at grizzly for some Dora work on the Basketball court and a shoot around. Temp in the high 50s, foggy and muggy. I hoped for a little more sunlight around 6am but the overcast sky kept it gloomy. Welcome and disclaimer with 5 core principles Warm up SSH x15Weed pickers…

Lots of Pain Block Party

Block Party Fun Weather: 57, cool and clear Pax posted: 2 Welcome w/ Core Principles: Free, open to all Men, Peer Lead, outside rain or shine/snow, and end in COT! Disclaimer: I’m not a professional and not responsible, City and F3 are not responsible. Warm up: IC • 10 SSH • 10 Weed Pickers •…

Ultimate seems to be picking up momentum….

Warm-o-Rama.                          Abe Vagoda 10 IC.                     Imperial walkers 10IC.             Kick with a twist 10 IC. Hillbilly walkers oyo while each pax ran the circle. Arm pretzels 10 IC THE THANG. Ultimate, which is soccer with a frisbee! The Moleskin. As usual when I am the Q there were plenty of comments like oh yeah do we…

F3 UF at the Hill, 7/21/21

Whole squad out in a lovely 62° gloom for a large 22-man single UF game. ​Warmed up with some side straddle hops and speedy arm circles. Notable athleticism from Chirp Chirp, masterful throws from Peaches, and some clutch moments from Snaphook. 5x Diamond Push-ups was our punishment.

grizzly Block Party

5 PAX at grizzly for a Monday morning block party. 68 degrees. 100% humidity and foggy. PAX in attendance- Pappy, Teller, Butterscotch, Coyote & Spaceballs Quick warm up after disclaimer20 SSH10 Weed Pickers10 Abe Vigodas15 Raise the Roof Cusack to the basketball court for the thang 2 rounds of ascending reps of exercises-5 Block Man…

APFT Training

4 PAX at grizzly on 6/25 for a bit of APFT training. I fully understand that no one is doing an army physical fitness test anytime soon.. I suppose it doesn't hurt to at least be prepared. Men in attendance were Cosmo, Coyote, Pappy & Spaceballs. Warm upSSH x30Weed Pickers X10Abe Vigoda X10Toy Soldiers x10Arm…

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