56 degrees, 8 PAX, beautiful weather for a friendly Ultimate Frisbee game at the end of the Q. No scrapes or bruises from falls on the parking lot was a plus. DISCLAIMER PRAYER COP 20 SSH 10 Lunges 15 SSH 10 TTT 10 SSH 20 IMP Walkers 5 SSH (“Hardly
Category: Johnson City
Nothin’ Like a Thursday
15 PAX descended on Arrowhead on a perfect 56 degree morning. QIC reloaded a Brute Force workout for a “chipper” start to the day. DISCLAIMER PRAYER COP No warm-up – straight to work THE THANG Insert information about the workout. 2 Laps 90 Air squats 80 BBSU 70 Merkins 60
Deep Dish Loves Double D’s
22 PAX. 46 degrees. DISCLAIMER PRAYER COP Merkins 20 IC Through The Tunnel 10 IC Arm Circles 16 IC Arm Circles Reverse 16 IC Quick mosey to the field. THE THANG Two-Man Line-Drill DORA 500 One man works as defined below, while the other runs a line drill (out and
Bday Encore Beatdown
Perfect bootcamp weather. Clear and 50, lots of dew on the ground. DISCLAIMER PRAYER COP TTT (IC) X 10 WMH 10 count each side Motivator from 8 LBACs (IC) X 15, reverse X 15, chinook X 10 Imperial Walkers (IC) X 20 Merkins (IC) X 10 Slaughter Starter THE THANG
Kardashian’s Basic
YHC keeps thinking that TODAY is the last cold run group. But nooooooo, another 42 degree morning. ‘salright. 12 showed up. DISCLAIMER PRAYER COP TTT X10IC WMH X10<> Ponzi lap 20 yard – high knees 20 yard – butt kickers 20 yard – karaoke THE THANG Run to the skate
B-day Countdown
Gloomy, wet and chilly. Miserable day for anything other than posting for bootcamp. Welcome FNG – TomTom. DISCLAIMER PRAYER COP TTT (IC) X 10 WMH 10 count each side Hillbilly Walkers (IC) X 20 LBACs (IC) X 15, reverse, then Chinook squats (IC) X 10 Merkins (IC) X 10 Saturday
Choose your Eggsercises
Definition of gloom: 45 degrees and light rain/drizzle. 17 pax took the Red Pill and showed up for some Eggcellent activities. DISCLAIMER PRAYER COP SSH X30IC LBACs X10<>IC Right leg/left leg balance TTT X10IC DQ X10IC THE THANG Reverse Egg Hunt Buckets of eggs marked with eggsercises (thanks, Swingline, maybe).
3 Levels of Suck
It was a warm 65 degrees when 6 Pax went bear crawling on THE HILL DISCLAIMER – SubPrime PRAYER- SubPrime COP 8 Count Motivator IC , LB Armcircles 4 Count IC, Through the Tunnel (Slooooow) THE THANG Mosey to “The Hill” Round 1: 5 Burpees level 1, 4 Count flutters
B-Day Q – 53 Sounds Good to Me!
Sixteen F3 brothers joined together in the crisp gloom for a 53-themed B-Day Q. DISCLAIMER PRAYER COP Warmup: SSH (IC) X53 (of course!) Willie Mays Hays X10 seconds each leg TTT IC X10 Shoulder pretzels IC X10 THE THANG A Deck O’ Cards is rarely attempted for a 45 minute
Monday 5K+
12 PAX showed up to The Hill ready to kick Monday in the teeth. Perfect 42 degree morning for a Monday Runday DISCLAIMER PRAYER COP TTT – 10 IC WMH – 10 IC Mosey 1 lap Dynamic warm-up on the field THE THANG Straight-forward Q to set the tone for the