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‘Thanks Wapner’ Q

The Thang Warm Up Side straddle hops High Knees Plank Stradle hops Mountain Climbers Low Plank Stradle hops Step and Twist Happy Birthday Burpees for Zamboni NOTE: Zamboni carried 2 brick presents around the workout for his birthday. Indian Run Mosey Hands up Hands out The ‘Thanks Wapner’ Thang Parking Lot Walking Merkin Series Regular…

No Pain, No Gain

3 PAX posted in the gloom and wind for a bit more running then usual. Warmup: Weedpickers x 15 Hop, Skip, and Jump around the animals Stretch SSH x 20 Mosey to Tennis Courts Thang: Perform a 5 line, 2 tennis court suicide with an exercise after each. Suicide, 10 x Squat Jumps, Suicide, 15…

Tribute to Disney

Weather 39 crisp and clear PAX: IM Jay-Z Crabby PO Tiptoe Wapner QIC WOR: Walt Disneys aka Abe Vigodas IC x15 Grass pickers IC x15 Mickey pretzels aka Shoulder pretzels IC x15 Goofballs IC x20 SSHs IC x20 Thang: Mosey to hill Space Mountain Flying sun gods IC x10 Moon gods IC x10 Burpback mountain…

Top of the Morning – October 24, 2017

46 Degrees, with a little rain to start and finished with cloudy skies 7 posted at the hill for fun in the Gloom PAX Brickyard Cosmo Woodchuck Darius Rocket Ribshack Logger Warm up SSH Ave Vigoda Front Jack Weed Pickers In Outs Lunge w/ kick Thang Mosey uphill Bear Crawl or Crawl Bear Pull ups…

Fall Pumpkin Party – October 23, 2017

Five men posted to F3Frankfort at BlackCat. Wapner, CrabbyPO, Jay-z, I.M., and QIC Maestro posted in the Rainy 61 degree Gloom for a Pumpkin/Block party. WOR Grass pickers x20 IC Windmills x20 IC "Pumpkins" to Heaven x10 (start with blocks between legs then swing it up above head and back down for one rep). SSHs…

“Indy 500” by Maestro. October 21, 2017

55 and clear, but definitely still in the starry gloom. Six men posted: DC, Darius, Zamboni, Brickyard, I.M., and QIC Maestro. Ready for an experiment in racing. WOR (warm o rama) Moroccan Night Clubs 4c IC x30 Little to big arm circle OYO Both Directions Leg stretches (palms on the ground) Warrior Yoga stretches Side…

Brothers don’t shake hands, Brothers hug.

Two men posted for a build as we went workout.  Beautiful 55 degrees with the stars shining bright. Warmup: SSH x 20 Arm Circles General Stretches Mosey around the Animals Thang: 10 burpees, Mosey some down and back 10 Burpees, 8 lunges each leg, Mosey farther down and back 10 Burpees, 8 lunges each leg, 15…

52 Cards of Fun

Two dedicated men posted to play cards.  45F and delightful. Warmup: SSH x 20 Weedpickers x 10 General Stretching Thang: Using a deck of cards we pulled at random and completed that many reps of the assigned exercises.  Merkins = Heart, LBC's = Diamond, Club = Squat, Spade = Lunges (both legs for 1 Rep)…

BlackCat – October 16, 2017

Four men posted this chilly morning for a stretchy workout. I.M., Crabby PO, OPP, and Meastro (QIC). 45 degrees with the stars shining brightly. WOR Stretches, mainly legs, including the Sqorpion Side-straddle, Seal hops tested everyone's coordination even YHC. Long mosey to inspect the 5-O position tucked back in a corner of the park. Thang…

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