9/23/2020 Cosmo’s Ending-IPC Yoga Gumby Challenge

Disclaimer 5 Key Principles of F3 Warm Up SSH x 20 Imperial Walkers/Hillbilly Walkers x 20 Slow Merkins x 10 Al Gores w/quad pulses Mosey to the basketball court The Thang Tibetan 5 Rites x10 each exercise Yoga Vinyasa Series Crescent Pose Warrior 1 Warrior 2 Reverse Warrior Gumby Stretch Stretch Bottom to Top Namaste…

Two Days Before The Day After Tomorrow (Grizzly 09.16.20)

Weather: low 50's, foggy, no humidity Pax Reporting: Khaki, Maize, Nomad, Cosmo, Kitty, Coyote, Pontoon-19, FNG (Jeremy), and Wrigley (Q) Disclaimer Warmup SSH IC x20 Weed Pickers IC x15 Kick with a Twist IC x15 Calf raises IC x20 Wall Sit ~1 min The Thang Head to the basketball court, get a rock and a…

To the baseline

September 9, 2020 at Grizzly Weather: 60s- cool and clear. 12 pax reported to Grizzly for the VQ - Maize, Kitty, Pappy, Jackie Moon (VQ), Khaki, Cornwallis, Woolly Dutchman, Nomad, Cosmo, Dr. Porkchop, DC, & Wrigley Core Principles and Disclaimer. Mosey to bball court for warm-up Side straddle hops IC x25Knee huggers IC to half…

IPC Week 1 at Grizzly

Weather 60 degrees and cool 10 Pax and 1 Proctor Core Principles - Optimus Style "free to all men Yada Yada" Disclaimer Warm up IC SSH - 15 Weed Pickers -15 Imperial Storm Walkers -15 Thang - 50 Hand release release Merkins, 100 Leg Lifts, 150 jungle boi squats -spoon style, 200 Big Boi Sit-ups,…

IPC Week 1 – The Hill 09.01.20

Weather...cool, low humidity, fog, full moon 23 Pax reported. Disclaimer...forgotten but implied Warm-up...SSH IC x15, Weed Pickers IC x15, IST IC x15 The Thang...IPC Week 1 3 burpees to start and every minute on the minute (EMOM)50 hand release release merkins100 leg raises150 jungle boi squats "2 spoonz style"200 big boy situps250 stationary lunge steps…

“Dunkin’ Good” Ruck @ Grizzly 08.29.20

Weather...coolest day of the week so far. Humidity finally broke. Clear skies. Six Pax...Wrigley (Q), Kitty, Khaki, Nomad, Zoolander, and Pappy. Welcome and Disclaimer Warm up SSH IC x 2 (yes, you read that right) The Thang Started off with two blocks to be carried by the Pax. Rucked from Grizzly south on Brooks School…

High School Graduation at Grizzly 08.21.20

Weather...low 60's and every star was shining brightly. Beautiful clear skies and no humidity. Disclaimer and Core Principles Warm-Up SSH IC x25Arm Pretzels IC x25Weed Pickers IC x25Wall Sit 1 minute The Thang Finish 12th Grade (Billy Madison) – 12 count each exercise then run to other end of parking lot, starting with 7th grade.SSHMerkinsCalf…

8/19/2020 – Curbs and Billy Madison

 Disclaimer Key Principles Warm Up SSH X 25 IC Imperial Walker x 25 IC Hillbilly Walkers x 25 IC Bat Wings Al Gore/Tree Humpers/Global Warming Mosey around the outhouse back to the wall and out to the trash can to the curb Curb Walk/Indian Run Style Curb Jump w/Bobby Hurleys x 25 OYO Curb C-Sit/Leg…

F3 OCR

Mini-CSAUP: Obstacle Course Race Day 16 PAX posted in a VERY wet gloom (aka perfect weather) for an obstacle course race. Disclaimer and course overview were given, and we got to it. Start at flag Run to Inlow Bear crawl across bridge Lunges next to lake x20 Dips on wall x10 Hurdle over splash pad…

no party like a grizz block party

weather 64 degrees 6 pax posted at The Grizzly for an epic block party. Pappy, Wrigley, Zamboni, Cosmo, Dr. Porkchop, Snaphook (Q) disclaimer given Warm up: Sun Gods : forward and reverse, Weed pickers, Cherry Pickers, Seal Claps. Thangs: 20 Curls, farmer carry out 50', 10 Block Mericans, Farmer carry back. Rinse and repeat x3.…

%d bloggers like this: