“What Arms?” Wednesday

Crisp and windy 28 degrees felt significantly colder. 14 PAX, Warner, CrabbyPO, Jay-Z, Piper, Snuka, Toomah, Slit, Humdinger, Shamu, Bubblicious, Patches, Boucher, Pew Pew, QIC Maestro.  WOR  5 Burpees on your own quick LBACs - Forward and Backward IC x15 Arm Stretch Front Nipple Tweekers IC x15 Cherry Picker to the front IC x15 Arm…

Into the Dark

15 PAX posted for the third installment of F3 Fishers, now officially known as, “GRIZZLY”. The weather was 27°F and clear, and the PAX were excited to get to it. The goal of today was to slow down the pace a little and begin to explain how to put together a F3 workout to the…

Beefsteak Buddy Beatdown

Weather:  Upper 20’s and calm 19 PAX posted the Hill:  Beefsteak, Kindergarten Cop, Snooki, PVC, Bumblebee, Zamboni, Snaphook, State, Khaki, Maize, Streaker, Optimus, Bueller, Cosmo, Cornwallis, Logger, Nomad, Headlock, Motorboat Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible. Warm Up:  SSHs, Imperial Walkers, Sun Gods, Mountain Climbers,…

Monday Ruck or Run – 1/6/20

Backblast Weather: 27 degrees, wind and clear skies PAX - Khaki, Nomad, Wrigley, Tulip, Marshall, Kneehigh, Beefsteak, State, Zamboni, Motorboat, Logger Disclaimer Given Thang: The Ruckers: ~ 1.5 miles, including 7 stair loops (Jericho) 3 rounds of 5 pull ups, 5 air squats, 5 Mericans. The Runners: 4.32 miles at a blistering 8:20 pace. Moleskin:…

F3 New Year Workout – 1/6/2020

Warm up 15 ic grass pickers 15 ic shoulder touches 15 ic arm circles Leg stretches on your own Money 1 Jump Squat 2 V-ups 5 Crunchy Frogs 10 Lunges 20 Merkins 50 Flutter Kicks 100 Freddie Mercury’s Relations Big Sexy      20 pickle pointers      20 monkey humpers      20 pickle…

Saturday Ruck/Beatdown

Weather 35 degrees and overcast 14 Pax posted for a Ruck/Beatdown led by the Site Q since no one signed up to Q. Warm-up SSH 15 IC Air squats 10 IC Weed Pickers 10 IC THANG: we set off for a ruck with a cinder block, 45lb KB and 25 lbs Plate that we Zamp…

1/3/2020   Cosmo’s Variety Workout

Warm up SSH  Windmills High Knees Air Circles Arm Circles   The Thang   Mosey around the (closed) facilities building w/high knees, butt kickers   The Pyramid (I found a name to use) - Each side increases exercises by 5 reps with a trip to the end of the parking lot between cycles.   Side…

Blockparty

PreBlast: I'll take the Q and bring a partner Weather: 45F with a light drizzle Pax: Kindergarten Cop, Maize, Tulip, Motorboat-QIC Disclaimer Given Warmup:SSH x20 ICKick with Twist x10 ICBlock Step ups (4 Ct) x10 IC Thang: Audible called as we only had 4 Pax and QIC didn't want to worry about dropping wet blocks.…

New year…. new you vs. you…. together

45 degrees- foggy and moist from a little over night rain. 9 PAX posted to mentally push themselves this morning. Bubblicious, Boucher, Jay-Z, CrabbyPO, Ariel, Toomah, Shnuka, Shamu, Daisy-QIC Warm up- Batwing- 20IC Sprinkler- 15IC Grass pickers- 15IC Willie Mays Hayes Stretch anything that is still tight OYO Mosey with Blocks to happy place Leg…

HeartBreak Dora.

QIC showed up on time to start with warm-ups. 11 PAX posted for a comfortable but damp morning. Warner, Boucher, Shamu, Rite Aide, Bubblicious (welcome), Popeye, CrabbyPO, Sparkle, Snuka, Toomah, and QIC Maestro. WOR 10 Merkins 20 Mountain Climbers Heel stretches Leg stretch, foot to hands and sunrise pose Grass Pickers and stretches Shoulder pretzels…

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