TIME: 0530 TEMP: 60 COP Disclaimer Prayer WARMUP SSH x40IC Merkin x15IC Hillbilly Hoedown x20IC Hillbilly walker with a deep squat between lifting the legs to the elbows. LBAC x20IC and reverse Arm Pretzels x20IC Mosey 1 Lap around Car Poole Circle THE THANG HEALing Pair up and complete the following
Month: May 2017
Simple, but DIFFICULT!
Weather: Damp, mid 50s COP – Brownie Disclaimer Warmup Merkins x10 OYO Hillbilly Walkers x20 IC Merkins x8 OYO Imperial Walkers x20 IC Merkins x6 OYO Shoulder Pretzels x20 IC Merkins x4 OYO Squats x20 OYO The Thang Mosey to the parking area adjacent to the Farmers’ Market. There, you
Memorial Day Murph Challenge
On this Memorial Day, 26 Pax gathered to pay our respects the only way we know how—honoring those who afforded us this opportunity with hard work and brotherhood. The Murph Challenge has become a Memorial Day tradition for many across the country, F3 included. I’ve said repeatedly, if I could
And 366 on Leap Year
TIME: 0700 TEMP: 61F Disclaimer Prayer WARMUP SSH x40IC Merkins x15IC LBC x20IC Heels to Heaven w/ Leg raises x20IC Mountain Climbers x20IC Lunges x15IC Squats (3 Count Hold) x20IC THE THANG 24 hrs / 7 days a week – Seven Station and 24 exercises Seven stations marked off at
I feel the need, the need for burpees
Weather: 60 and absolutely gorgeous (not Penn-Seagal gorgeous but close) 24 PAX turned out on Memorial Day weekend for a Top Gun/Lone Survivor Q. Several of the PAX gathered at Pythagoras’ casa the night before to enjoy these cinematic classics so the rest of us deserved a taste.
Back to the Basics….The Bear Necessities
Conditions: 50ish and SOGGY; great morning to get out and work hard… Disclaimer Prayer Warm-up (on the field): TTT X 10 (SLOW) Abe Vigoda X 10 (SLOW) LBAC X 15 – Hold it – Reverse LBAC X 15 – Hold it – Chinook X 15 IW X 15 LBC X
Check out the AO
Conditions: cool (50ish) and partly cloudy, but EVERYTHING is wet 10 Pax showed up [mostly] on time for a workout that took us around the whole Iron Horse AO. Singlet and I got there early enough for a LONG 5:20 burpee train that made sure we didn’t worry about the
Webmaster Workout
Time: 0530 Conditions: 48, cool and damp Disclaimer Prayer Warm Up – LBAC, palms down (IC, 20) – LBAC reverse, palms up (IC, 20) – Imperial Walkers (IC, 15) – Hillbilly Walkers (IC, 15) – Willy Mays Hays (IC, 10) – Lunges (IC, 10) – Squats (IC, 15) – Merkins
Countdown to the Murph Prep
Weather: 60 and 90% chance of rain, which dropped to prior 30% prior to the Q because God loves F3!! 15 PAX descended on Arrowhead for another Murph prep Q. COP – Rudy Disclaimer Prayer Warm-up Jog to the playground TTT – 10 IC Merkins – 10
Swizzle sticks not required…
Damp but a rain-free, 62 degrees and humid. God loves F3! YHC planned to keep track of sets during a modified Murph workout today but couldn’t find the sidewalk chalk. Grabbed a box of swizzle-sticks from the bar for PAX to keep track instead. Luckily found some in the garage