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pyWeather: low 60’s sunny…perfect COP Disclaimer: Singlet Prayer: Penn-Seagal Warm Up: aprox 2 exercises/ Singlet: motivators from 6 shouler pretzels x10 IC Penn-Seagal: pickle poundersx10IC merkins x10 IC Cooter: arm circles; TTT x11 IC, arm circles both w...
Conditions: 54 Degrees, Clear, and Just About Perfect Welcome/Disclaimer Prayer – Roadblock Warm Up Side Straddle Hop x 15 Abe Vigoda x 15 Merkins x 10 Through the Tunnel x 15 Mosey to Corner 1 The Thang Four Corners – Descending sets at each corner 20-15-1...
16 men joined this morning for a “humiditous” circuit routine. COT Prayer Begin Exercise. TTT (25) IC Shoulder Pretzels (30) IC Merking (20) IC Enough for the warm up. YHC has been playing with this circuit training for a while, trying to find the right com...
Jun 1, 2017
F3-Q for 6/1/2017 TIME: 0530 TEMP: 57 COP – Bumpher The PAX (13): , Glory,, Kardashian, Shepherd, , Refill, Ambien, , Penn-Seagal, 2nd Amendment, Cooter, Betsy, Pythagoras, Chomp, Rite-Aid, Bumpher Disclaimer Prayer WARMUP : Arm Circles – 20 count Windmills...
May 30, 2017
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...
May 29, 2017
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 includ...
May 28, 2017
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 stat...
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...
May 25, 2017
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 a...
May 23, 2017
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...
May 20, 2017
20 PAX (1 FNG) came out on this perfect, mid 60 degree day. Warm-up: Thunderstruck (side-straddle hops w/ high knee jump on “thunder”) Bring Sally Up (high to low plank) The Thang: “Welcome to The 700 Club!” 5 cones approx 25 yards apart. 7 exercises at eac...
May 18, 2017
Conditions: Low 70s and partially cloudy Disclaimer Prayer COP 10 Burpees OYO 10 LBACs IC both ways 10 Hip Rotations OYO each way 10 Knee and ankle rotations OYO each way 10 TTTs IC – “Take notes Kardashian,” 2A 10 Windmills IC The Thang Ten Rounds of: 10 M...
Weather: Beautiful, upper 50s 0525 – Friendly neighborhood BURPEE TRAIN. Several PAX joined the group as the train rolled by. It was at this point that YHC considered skipping the warmup, but then decided to press on as planned. COP – Brownie Disclaimer War...
May 13, 2017
Weather: Soggy. Temp in the upper 50’s. Perfect weather for some work. At Coffeteria, Donetello likened today’s workout as a diesel workout… we never really got the engines red-lined, but that wasn’t the point. Today’s workout was about torque. Low gear, hi...
May 11, 2017
11 PAX met a modified Murph this morning, some being introduced to Murph for the first time. For others…this wasn’t their maiden voyage. With the real deal Murph coming up on Memorial Day and the announcement of a 1-mile AYG race in JC on June 7, it seemed...
May 9, 2017
YHC has not been on the Q at Iron Horse for a quite a while. I wanted to reintroduce myself, just in case the Pax had forgotten. The Disclaimer sums up my intentions—they were bad. Disclaimer—Gentleman, I am not a professional, but I do intend to kick my own
Time: 0530 Temp: 65 and Windy Disclaimer Prayer Warm up • Imperial Walkers (15 IC) • LBAC (20 IC) • Hillbilly Walkers (15 IC) • LBAC reverse (20 IC) • TTT (25 IC) • Don Quixotes (25 IC) • Mosey 1 lap around the circle The Thang • Gather at
May 6, 2017
Conditions: 43 no rain but plenty wet, but lateral decline bear crawls warm you up real quick Jar Jar and YHC decided to co-Q and try some new things. 24 Pax chose the red pill and put in some work. Disclaimer: Jar Jar and Kardashian COP: Kardashian Warmup...
