Glad to be here to celebrate another beautiful morning, now more than 4 years worth since first finding F3 after a Farm-to-Table dinner at Founders Park in August 2016. DISCLAIMER PRAYER COP WARMUP Side Straddle Hop x 58… Ok got that age thing over with Through the tunnel x 15
Category: Johnson City
4 Corners with a Little Suck @ Iron Horse
7 PAX rolled out of bed to better themselves at Iron Horse for 4 Corners with a Little Suck led by YHC! The temp was chilly at 28, but the blood got pumping and we warmed up!!! DISCLAIMER PRAYER COP The 4th corner includes some new burpee variations. So, used the
Redemption on Church Hill
10 PAX entered into the brutal cold to put in some hard work. 7 PAX chose boot camp, 2 PAX rucked, and 1 PAX ran. All 10 chose to get better. DISCLAIMER PRAYER COP SSH IC x30 Imperial Walkers IC X10 Through the tunnel IC x7 LBAC, RLBAC, Shoulder Pretzel
10 for Foo and two
10 pax were present, two of which had returned after a bit of a hiatus on a brisk December morn to play some cards DISCLAIMER PRAYER COP Ssh wmh imperial walker abe vigoda ttt lbac slow merkin. THE THANG Simple deck of cards Q however, since I am a Q
A Respect(able) Heat and Snow Workout
It was a cold winter morning at about 25 degrees and all of the RESPECT Crew showed up!!!! 7 PAX showed up to put in some work. I wish I recorded Kardashian, Chum, Hee Haw, Balk, Sugar, and Crampon doing the Surfees. They were riding the burpee wave like pros. However,
Pick Your Run: Near or Far
6 runners and 1 rucker braved the freezing rain to log some miles at the Hill this morning. Temp was 37 degrees with drizzle/rain/freezing rain at different times throughout the morning. DISCLAIMER PRAYER COP Ponzi lap THE THANG Pax numbered off with odd drawing from the “Near” bag and even
Roaming Around the Range
11 showed up on a chilly yet clear morning DISCLAIMER PRAYER COP Motivators/7 – TTT 20, WMH 10 count, LBAC 20/Chinooks 15/Shoulder Pretzels 10 THE THANG 3 Stations with a lap on the reset Station 1 20/25/30 Block Curls 20/25/30 Bent Over Rows 20/25/30 Kettle Bells 20/25/30 Overhead Press Station
Well needed Stress Relief Q
Cold and Clear- great day for a 2 man workout DISCLAIMER PRAYER COP LBC, Chanooks, TTT, SSH, Willie Mays Hayes THE THANG Tour ‘d AO- Stop at every tree and light post around the AO alternating exercises 5 Merkins & 10 LBC 10 Squats At the bottom of the big
Uber chilly copycat Q
7 gathered at Arrowhead for a chilly, in the low 20s workout (appropriately cribbed from Beanie on Wednesday @ the Range) DISCLAIMER PRAYER COP Motivators from 6, TTT (10), LBAC/Shoulder pretzels(10) THE THANG Because of December, we did 12’s instead of the traditional 11’s. Sets were 10/2, 9/3, 8/4…etc. with
Block Burpie Ladder
25 degrees – 7 Pax DISCLAIMER PRAYER COP 20 SSHIC, 1 Burpie, 20 IWIC, 2 Burpies, 10 Slow Squat IC, 3 Burpies, 8 Merkins IC, 4 Burpies, 10 TTT IC – Stair Lap THE THANG Start with 1 Block Burpie – add a rep every set. Each set starts with