When: 10/3/2017 QIC: Brownie The PAX: Cold Call, Crampon, Kardashian, Ponch, Penn-Seagal, Twilight, 2nd Amendment, Balk, Swingline, Rite Aid, Brownie, and Cathy (FNG). Weather: Cool, 51 degrees F COP – Brownie Disclaimer Warmup Lunges x10 IC Squats x10 IC Imperial Walkers x10 IC Willy Mays Hays x10 IC Hillbilly Walkers x10
Category: Iron Horse (Founders Park)
Legorama
16 PAX showed up for a very light leg workout in 47 degree weather. DISCLAIMER PRAYER COP • The Motivator (Starting from 8) • TTT 10IC • Imperial Walkers 15IC • Windmills 10IC • Hillbilly Walkers 15IC • Willy Mays Hayes 10IC THE THANG Same concept as Dora. Partner up.
B-Day Q + 1
16 PAX showed up to help YHC celebrate turning 33. DISCLAIMER PRAYER COP The Circle of Pain is not the Circle of Warm Up. Slaughter Starter (20 Burpees OYO) 13 Burpees OYO (20+13=33 which happened to be the age YHC turned yesterday. Additionally, when YHC announced 13 Burpees OYO 2A
Iron Horse on ALARM
18 men set feet to the floor and decided to shake off the things that would hold them back. They set to work in perfect Fall morning conditions.. DISCLAIMER – as everyone was about to learn first hand, I am NOT a professional. PRAYER COP The warmup started with the
The Honcho and Rudy Show
DISCLAIMER PRAYER – Donatello interruption #1 COP With the slight interruption of a train, we had an unplanned slaughtered starter.. Burpee Train AMRAP LBAC 20 IC Cherry pickers Reverse LBAC 20 IC TTT 15 IC THE THANG Split into 2 groups 1st group goes with Rudy to Tombstone Hill 2nd
Always Recycle
Perfect 58 degree morning for QICs first weekday return to Iron Horse since the launch of Arrowhead. The combination of gloom, lights, and the amphitheater were nostalgic to say the least. QIC had signed up for the Q for a change of pace during the week and because brother Penn-Seagal
There’s No Such Thing As Extra Credit in F3!
When: 09/19/2017 QIC: Brownie The PAX: Ponch, Red Card, Deep Dish, Cold Call, Brownie, Road Block, Rite Aid, Singlet, Refill, Crampon, Haka (FNG), Kardashian, Twilight, Shepherd, and Balk. Weather: Cool, 57 degrees F COP – Brownie Disclaimer Warmup Merkins x10 OYO Squats x13 IC Imperial Walkers x13 IC Dips x20 OYO
No Child [body part] Left Behind
Low 60’s with a few sprinkles. NCLB was the name of 43’s educational reform bill. Today’s workout incorporated exercises to tax all areas of the body; and like the expectation of NCLB, I think everyone saw gains today. DISCLAIMER – Kardashian PRAYER – Kardashian COP Warmup: SSH x 20 IC
2nd Amendment’s Bday Q
On a balmy 47 degree morning, both 2nd Amendment and Doc Ock were the only PAX manly enough to leave the sleeves at home where they belong. DISCLAIMER PRAYER COT WARM-UP In cadence: Motivator from 10 Merkins x10 Through the tunnel x15 Merkins x10 Imperial Walkers x15 THE THANG The
Combos, Block Burpees, and You Reap What You Sow
14 PAX and a dark-skied 50º DISCLAIMER PRAYER COP Stair Lap Through The Tunnel 10 IC Side Straddle Hops 20 IC Merkins 10 IC Stair Lap THE THANG Part 1: Combinations (One-Two Punch) Boat/Canoe (4 count out and in) + American Hammers 8 Count (repeat 4x) Squats 4 Count +