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
Category: Iron Valley (Love Chapel)
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
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
Wardrobe Dysfunction at Copperhead Junction
Light, inconsistent rain and 59 degrees. COT WARMUP Abe Vagodas – 15 IC Through the Tunnel – 15 IC Arm Pretzels – 15 IC Mosey 1 Lap Copperhead Merkins – 11 IC Motivator from 7 Copperhead Squats – 11 IC Mosey 1 Lap THE THANG Catch Me If You
Erwin Saturday F3 fun – Blame It On Your Daddy!
05/20/2017 7AM 63 degrees and partly cloudy Disclaimer/Prayer Circle Warm-Up Through the Tunnel 15x IC Slow Mosey 1 Lap Little Baby Arm Forward Circles Palm down 10x 4 Count IC Little Baby Arm Forward Circles Palm up 10x 4 Count IC Little Baby Arm Reverse Circles Palm down 10x 4
Erwin F3 Move Towards the Light!
5/18/2017 0530 63 degrees and breezy Disclaimer Prayer Circle Warm-up Through the Tunnel 15x IC Merkins – 10x 4 count IC Mosey 1 Lap Little Baby Arm Forward Circles Palm down 10x IC Little Baby Arm Forward Circles Palm up 10x IC Little Baby Arm Reverse Circles Palm down 10x
Late Spring Mudslide
5:30 Warmup Mosey Motivator (5) Imperial Walker (10) 3C Motivator (5) Hillbilly Walker (10) 3C Mountain Climber (15) 3C Sumo Squat Holds (10) 3C Peter Parker (15) 3C Mosey Routine (not about speed, about good form and continuous) Burpies (25) to open Squats (10), Merkins (10), Bigboy Situps(10) [Cycle 5x]
Barn Door, Wrong Door, Wrong Number, and Bollywood!!
TIME: 0700 TEMP: 60 deg and light rain DISCLAIMER PRAYER WARMUP Indian Run – Mosey (2 laps) Cherry Pickers – 20 IC Motivator – 7 count Imperial Walkers x20 IC Merkins x10 IC Plank Jacks x15IC Mountain Climbers x10 IC Little Baby Arm Circles – 10 IC Little Baby Arm
Little Mermaid Kicked Tail!!
TIME: 0530 TEMP: 61F DISCLAIMER PRAYER WARM-UP SSH x40IC Merkin x20IC HillbillyWalkers x20IC Plank Jacks x20IC Squats x20IC (3count Hold) Lunges x20IC Peter Parkers x20IC LBAC x20IC LBAC (rev) x20IC LBC x20IX Heals to Heaven x20IC THE THANG Mosey to the Elementary School Sign for a little ladder work 4
National Lost Sock Memorial Day at F3 Erwin
Time: 0530 Temp: Low 50s Disclaimer Prayer Warm-up: SSH (25 IC) Little Baby Arm Circles (20 IC) Merkins (10 IC) Little Baby Arm Circles in Reverse (20 IC) Pretzels (20 IC) Plank Jacks (15 IC) Imperial Walkers (20 IC) Mosey The Thang: May 9th is National Lost Sock Memorial Day