City Haul

Weather: Mid 20s, no real wind, not much ice.  Not bad! 7 Pax at The Vet: Maize (Respect), Snaphook, Logger, Nomad, Biscuit, Clancy, State (Q) Warn-Up: Weedpickers x 15 (IC), Abe Vigoda x 10 (IC), Motivator x6 Thang: Mosey to the gramophone and do burpees while the music plays.  Mosey to the tunnel.  Lunge walk…

40 in 40

Weather: 25ish and a little windy Pax: Nomad, McStuffins, Bumblebee, Optimus, Snooki, Cheeseball, State, Zamboni and Logger Warmup: 15 weedpickers (IC), Motivator x 6, mosey Thang: 40 exercises in 40 minutes plus a midlife crisis finisher. Do each exercise for 45 seconds and 15 second rest. BurpeesSquatsMerkinsBB situpsMountain climbersOverhead clapsCrab walkSide lungesHigh dollyBackward Mosey and…

Stairs and Turkish Vet-ups

Pax: Wilson, Clancy, and State (Q) Weather: 25-ish and Clear Warm-up:  Weedpickers x 16 (IC) and I thought Maize might show so I was feeling motivated—Motivator x 5, Mosey and Bear Crawl through tunnel of lights to the fountain Thang 1: Progressive Leg Burner.  Each round adds an exercise and a trip up the stairs…

Early Morning Tee Time

Pax: Maize, Marshall, Kneehigh, Motorboat, Logger, Snap Hook, Kindergarten Cop, State (Q) Weather: Low 60s! Disclaimer and core principles given Warm-up Weed Pickers x 10 IC Kick with Twist x 11 I(perfect)C Arm circles x 20 OYO THANG We played some golf and then hit the cart path for a mosey after each hole.  Golfers…

First Anniversary Party

Weather: 70 and Muggy PAX: BrickyardCornwallisHeadlockShort StoryKhakiLoggerDry RubState (Q)ZamboniBeefsteakSnookiMaizeBeater Warm-up: Weed-pickers/Shoulder & arm stretches/Motivator x 6 Thang: This workout featured my favorite exercises led by others during the past year. 1: Circle Burp (Beefsteak) 2: 16 Mericans/16 squats/16 big boys and a lap (Khaki) with some Cindy Crawfords 3: 20 crab cakes in pitch perfect…

America and Baseball

Weather: Low 70s and muggy 15 PAX braved the muggy gloom for some running and some patriotic exercises. Disclaimer was given. Warmup: Weedpickers x 10 (IC)Kick w/ Twist x 10 (IC)Arm stretchesMotivator from 4Mosey to fishbowl for 15 pull-ups Thang: Mosey down the south hill to the baseball fields for 10 innings of running the…

Sweet 16

Weather: High 40s and a light rain. Pleasant stuff. 18 PAX in the wet gloom for a basketball inspired Sweet 16 event. Disclaimer was given. Warmup: Clean the glass--Alternating jumps to the left and right to grab the reboundPassing drill--overhead pass, chest pass, bounce pass x 16(IC) Wojo (Jump) Squats--16 of them inspired by that…

Belated Birthday Party

  9 PAX posted on a mid 20s morning for my belated 38th birthday party.   My F3 brothers provided the gifts (exercises). Disclaimer was given. Here’s some of what we did: Warm Up: 15 Weed Pickers IC 10 Toy Soldiers Arm Stretches Mosey to the garage area and six stops on the way for the…

F3 Card Deck VQ

Weather: 28 degrees with a cold wind. PAX: Brickyard Cornwallis Cosmo DC Khaki Logger Wolverine State (VQ) Disclaimer was given Warmup: Bend & Reach (IC) Arm Stretches (AKA the woodchuck stretch) Mosey to the garage area and out of the wind THANG: Today was our V experience at the Hill with the F3 Workout Deck. …

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