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. […]

Face Your Fears

45 degrees and raining…perfect conditions to face our fears. 11 PAX posted for the spooky Halloween workout. Halloween-themed Disclaimer was given. Warm up: Spooky Run (When Q calls Graveyard = jump, Bats = squats, Zombies = low plank) Stretch OYO The thang: I first captured everyone’s biggest fear (from an exercise perspective) in the order […]

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 […]

Boo-urpies and Zombies

10/22/19 The Hill Q: Cornwallis Pax: Motorboat, Zamboni, Logger, Dry Rub, State, Kindergarten Cop, Snooki, Dr. Porkchop, Maize, Khaki, Beefsteak, Nomad, and welcome FNG Michael (now known as Wooly Dutchman). Disclaimer given Warm-O-rama (all IC, sort of) Whacky Jacks x 20 Imperial Squat Walkers x 15 Pumpkin Pickers x 10 Thang: Mosey around the parking […]

Bump Your Bumper

12 PAX posted in the brisk gloom of October to give their car some love. Motorboat debated with himself on whether or not he should wear pants (vs shorts, get your head out of the gutter). Disclaimer was given and we got to it.   Warm Up Mosey 10 Merkins 20 in-and-out Abs 10 Weed Pickers […]

S.I.G.N.I.F.I.C.A.N.C.E.

Beautiful 50 degree morning for a Headlock beatdown! 13 Pax S.it ups I. like DipsG.enuine Coupon (squat thrust) N.o Judgment Zone (hill run) I. like to Run F.ield of Dreams (four corners) : 1. Jumping jacks 2. Low plank   3. Flutter kicks 4. 10 burpees I. like to run C.urls A.rm circles N.otivator (Motivator) […]

Birthday Station Beat-down

PAX: Cosmo, State, Maize, DryRub, Bumblebee, Cornwallis, Zamboni, Khaki, Dr. Porkchop (FNG), Headlock, Logger, Beefsteak, Motorboat, Nomad Weather: ~70 and perfect Warmup (IC): SSH x 20, weed pickers x 10, imperial walkers x 20, kick w/ twist x 10 Thang (all IC unless otherwise noted): mosey to lot, merican w/ hold at the bottom x […]

IronPax Week 4

Backblast Weather: 55 degrees, cool, crisp, clear skies PAX BumbleBee Maize Brickyard Khaki Cornwallis Chew Toy Moses Beefsteak Zamboni DC Kindergarten Cop Logger Disclaimer Given Thang: IronPax Week 4: Sugar’s Pick Your Poison. This week is Elapsed time Scoring 3 Rounds for Time: 100 Cumulative Merkins and/or Squats 100 Yard out and back coupon carry, […]

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