51’s

Disclaimer Warm-o-rama SSH-26 IC, Weed Pickers- 26ish IC, Mountain Climbers - 26ish IC Mosey Indian Bear Crawl Indian Crab walk Thang - Diamond Birthday - Crowd Pleaser Pyramid to 5+1 extra Merkin at the end, run to stairs and back 51 Imperial Squat Walkers run to stairs and back, 51 Merkins run to stairs and…

The G.O.A.T.

Tuesday, April 23rd 15 PAX posted for a 62 degrees and clear morning. Warm Up Toe Touches Arm Stretches Merkins OYO w/ calf stretch Side straddle hop Mosey The THANG Figure 8 stairs w/ rock Step Ups  Rock Shoulder Press  Rock Curls  Defensive stance mirror Rebound Rocks Partner Up Jump shot block squats 3 Suicides…

Flip to Motivator

Disclaimer You are solely responsible for your well being Modify your workout as needed STRETCH THANG Mercan Motivator- 4 layers from 5 (top half, bottom half, full, release) Triceps Mercans- 10 L/R Ab Scissors Bicep Mercans- 10 L/R Heavy Slams- x30 Vertical Delt Raises- 3 positions x20 Isolated Bicep Curls x20 R/L Overhead Tricep Press…

Pain Circle

Tuesday, April 9th 17 PAX posted for a beautiful 50 degrees leg workout. Disclaimer Warm Up: Swing legs Slow Squats Runners position to stretch calves Motivator from 10 Mosey to basketball court The Thang: Pacle (Pain Circle) Snake the stairs Climate change: Al Gore Jump Bomb Howling Monkeys 2x 🙂  Jump squats Indian Lunge Suzanne…

KneehighVQ

15 PAX reporting for 12-year old Kneehigh's first Q. Part of New Q March. #Flash #Nomad #Maize #PVC #Cornwallis #Brickyard #Khaki #Zamboni #Logger #Wolverine #Beefsteak #BettyCrocker #DC #Marshall #Kneehigh Weather: Rainy and Wet and Cold Warm-o-Rama: Motivators from 5Down on the wet for some American Hammers Thang: Mosey to Circle by the BridgeCards: Diamonds =…

Four Leaf Clover (clearance priced)

26 degrees, no wind 17 PAX: Marshall, Wolverine, Zamboni, Motorboat, State, Flash, Cornwallis, Kneehigh, Brickyard, Tulip, Logger, Khaki, PVC, Maize, Headlock, Swayze, Nomad Warmup: Motivator x 15 Mosey to lower parking lot Bear craw about 5 spaces, crab walk about 5 spaces, repeat to end of lot. Repeat back the other direction to middle of…

Pi Day

Weather: 55 degrees with some wind PAX: State Brickyard Beefsteak Khaki Tulip PVC Cosmo Cornwallis Marshall Kneehigh Wolverine DC Maize Zamboni Bay Watch Logger Disclaimer: We’re not professionals. We don’t know your fitness level. F3/North View Church isn’t liable. Dangerous ground. Modify. Warm Up 20 - SSH 10 - Kick w/twist 10 - Windmill 20…

Over The Hill

0527 After a few hot laps around the parking lot to lay out the plan your humble communicator posted the shovel flag and began to enjoy the 11 degree wind chill. Warm up SSH 20 IC Toy Soldiers 25 IC Kick w/twist IC 10 each side Weed pickers 10 IC "do it behind you" Kick…

A bit of Popcorn…again

Weather: 45 Degrees and cloudy - you don't get a better morning in December. PAX: State Cosmo Headlock Wolverine Cornwallis Logger Disclaimer: We’re not professionals. We don’t know your fitness level. F3/North View Church isn’t liable. Dangerous ground. Modify. Warmup: 20 SSH 10 Kick w/twist 10 Windmills 20 Seal Jacks 10 Week Pickers Thang: Mosey…

Popcorn Q

We’re not professionals….no one is responsible for you, except you…modify if/when needed. Warm up - Logger 20 - SSH 10 - Twist and Kick 10 - Windmills 20 - Seal Jacks 10 - Weed Pickers The Thang #1 - Brickyard Mosey to front steps and down the steps Bear Crawl up and down the steps…

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