Equivalent Ratios 2/1=60/30

Weather: windy 28 degrees 4 Pax: Kitty, Wooly Dutchman, DC, Zoolander (Q) Disclaimer was given and the workout began 2/1= 60/30= exercise/rest *Sumo high pulls (Sumo squat down then lifting the block up to your head when you go up) *Low plank block pulls (hold a low plank w/ block arms length away, pull block…

Ambitious 21

Weather: 34 degrees and spitting rain Pax: DC and Zoolander (q) Disclaimer Warm up: Arm Circles 12 IC forward and backwards, motivators from 6, weed pickers 12 IC Beat down: 21: In the shelter do walk out planks[standing go down to a bear crawl then walk hands out to a plank and then reverse] (1)…

Owlbear PT Test

**Weather: Cool and cloudy 32 **PAX: Kitty, Murder Bunny, Zoolander (q) **Warm-up: Arm Circles forward 12 IC backwards 12 IC, Imperial Walkers 15 IC, Arm Pretzels 12 IC, Weed Pickers 12 IC **Beat down: PT Test KB Swings  (AMRAP 2 mins)Curls  (AMRAP 2 mins)Zamp Hold (Hold as long as possible)Goblet Squats  (AMRAP 2 mins)Overhead Press…

MLK Day Block PT Test

8 pax attended the PT Test. Spaceballs, Cheeseball, Wrigley, Herbie, Chirp Chirp, Zoolander, Bearcat, Coyote (q). 28 degrees and breezy, light snow covering. Welcome. Disclaimer. 5 core principles. *** Warm Up *** SSH IC X25Imperial Walkers IC X15Arm Circles IC X20Weed Pickers IC x15 *** The Thang *** Head to the Parking lot for Block…

Burpee Mile

December 30th, 2020 Good weather for December. (38 and Dry) 8 PAX reported for the last Grizzly beat down of 2020. Pappy, Jackie Moon, Cheeseball, Wrigley, Kitty, Bearcast, Zoolander, Coyote (Q) *** WARM UP ***Imperial walkers IC x20Weed pickers IC x10  Arm circles IC x20Motivators from 6 *** THE THANG ***Burpee Mile.  10 Burpees every 1/10…

Owl Bear Tabata Block Party

12/21/20 42 and breezy. 5 PAX reported to Owl Bear. (Zoolander, Wrigley, FNG Bearcat, FNG BNH, Coyote (Q) *** WARM UP ***Side Straddle Hops IC x20Imperial walkers IC x15Weed pickers IC x10  Arm circles IC x20Invisible jump rope IC x20 *** THE THANG ***Mosey to the basketball court for a Tabata workout.  8 sets of alternating…

Christmas Around the World Block Party

Weather: A cool 30 degrees PAX: 4 Pax came out for the block party Zoolander (Q), Coyote, FNG Hunter and FNG Robert Disclaimer and Core Principles Warm Ups: Imperial Walkers 25IC, Arm Circles 12 forward/12 backward IC, Weed Pickers 12 IC, Beat Down: The Q will lead the Pax on a trip around the World…

12 days of F3 Christmas

Weather: beautiful 33 degrees Pax: 3 pax Zoolander(Q), Coyote, and FNG Tom Warm Ups: Abe Vagoda 12 IC, Albatross Wings 12 each IC, Weed Pickers 12 IC,SSH 12 IC, Flutter Kicks 12 IC Beatdown: On the first day of Christmas my Q made me do:A burpee On the second day of Christmas my Q made…

It’s in the cards

11/30 Owlbear @ Grizzly 2 Pax- Zoolander and DC Weather: Dark, cold, snowy and windy 30 degrees Warm ups SSH- 25 IC Albatross- 20 IC for each move (forward circles, hold, backward circles, hold, overhead claps, hold, seal claps, hold) Leg kicks- 10 each leg IC Weedpickers- 12 IC Beat down- deck of cards work…

Turkey Trivia Beatdown

Weather- crisp 38 degrees Pax- Zoolander (Q), Zamboni Since Thanksgiving is 2 days away, why not have a Turkey Themed beat down.Warm Ups 1 ) Turkeys are more than just big chickens–more than 45 million years of evolution separates the two species. (Albatross Wings 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles,…

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