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…

Stars, Stripes and ‘Merkins

flag of america

Weather: cool and clear 33 Pax: Zoolander (Q), and Bearcat Warm-up: Arm circles F & B 20 IC, Weed Pickers 15 IC, Imperial Walkers 15 IC Beatdown: 5 point star with Coupon: Zamp carry to point and do 20 curls, Zamp carry back to middle and do 20 squats 4 point star: Farmer carry coupon…

EMOM block party

Weather: a brisk and breezy 28 degrees Pax: Zoolander(Q) Zamboni and Bearcat Warm up: SSH-20 IC, Albatross arm workout, Weed Pickers- 12 IC Beatdown: Pax completed 6 different exercises (curls, squats, overhead press, lunges, SSH, kettle bell swings) Pax had to complete a number of reps before the minute is over, then off to the…

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,…

20/40 stations

Weather: a beautiful partly cloudy 52 degree night Pax: 6 pax showed up for Owlbear, Zoolander (Q), Zamboni, DC, Kenny, Cosmo, Bueller Warm ups: Weed pickers IC (12), Air pushes IC (20), Imperial Walkers IC (15), Arm Circles IC (10 forward/10 backward) Beat Down: 6 stations set up (Kettle Bell Swings, SSH, Goblet Squats, Over…

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