Legacy Backblast Archive

Muggy, 70ish, 7 Great PAX DISCLAIMER PRAYER COP Jump Rope, Stir the Pot, Abe, Hilbilly, SSH THE THANG Several things in sets of 5-9-12-9-5 and the occasional 18 Man Makers Merkins Squats Box jumps Wall Burpees MARY YES CIRCLE OF TRUST PRAYER MOLESKIN Finish...

61 degrees with a light breeze and a waning crescent moon so no one can see the pain in our faces. 11 PAX embraced this classic physical assessment. DISCLAIMER COP SSH IC x20 Imperial walkers IC x10 LBAC IC x10 Shoulder pretzel IC x10 LBAC reverse IC x10 Th...

9 PAX dared show up for a Little Debbie construction-themed Q on an oppressively humid September morning. DISCLAIMER PRAYER COP Stir the Pot – 5 IC each direction Arm Circles – 10 IC forwards/reverse Wide Stance Copperhead Squats – 10 IC Mountain Climbers –...

On an unusually slow Saturday morning, 6 pax came out to welcome the humidity back to the area. 69 degrees and 10000% humidity greeted us DISCLAIMER PRAYER- OOPS COP Did some stuff in cadence to get warmed up- SSH, LBAC (forward and reverse), Through the Tu...

100% humidity greeted the pax for a Saturday beat down. It was supposed to be an easy work out, and on paper, it was. IRL, as the kids say, it was tough. DISCLAIMER COP Got warm. THE THANG 10 rounds of 10 of: Diamond / HR merkins Jump squats Pickle

It was nice going back to where F3 began for me. It was great seeing the PAX who EHd me not leading the IronHorse gents. We had a strong group of 14 PAX who were ready to get their brains rattled by some extremely complicated instructions!!! Not really, but it

It was a beautiful morning with the perfect amount of PAX to do some crazy Team Work. DISCLAIMER – PRAYER COP Warm-up Bridge Lap TTT X 10 IC Slow Squat X 10 IC WMH X 10 (R/L) IW X 15 IC LBAC X 10 (F/R) THE THANG This workout was designed

It was a humid something degrees this morning as 8 Pax donned extra clothes and coupons to remember the fallen. DISCLAIMER PRAYER COP LBAC – IC – f15/r15 –Windmills – IC 15 — Willie Mays – 10count each leg — TTT – IC 10 THE THANG We marched over to

9 Pax made for a wonderful morning workout DISCLAIMER PRAYER COP LBC- TTT – Willie Mays Hayes THE THANG Workout was on the track and there were 8 stops along the way. 10 Monkey Drills 20 Step Ups 10 Peter Parker 20 Monkey Humpers 10 Lt. Dan 15 Mountain Climber

Low Turnout for the day after labor day, Q couldn’t make it so we were ready to wing it DISCLAIMER PRAYER COP Yes, the usual with some Burpees THE THANG A ladder of workouts in the circle and then a modified DORA with Bear Crawls MARY YES, Crunches and Boat

Beautiful summer morning with low humidity and comfortable temp. for 14 PAX to put in work. DISCLAIMER PRAYER COP Motivator from 5 Merkins – 10 IC WMH – 10 Count to R, 10 Count to L TTT – 10 IC LBAC – 10 IC Reverse LBAC- 10 IC 2 lines

11 PAX gathered on a comfortable 64 degree morning to endure some hardship. DISCLAIMER PRAYER COP SSH IC X20 Imperial Walker IC x15 TTT IC X10 LBAC, RLBAC, Shoulder Pretzel IC x15 THE THANG PAX ran a lap around the perimeter of the parking lot (~.25 miles)...

11 (4 runners and [gulp – what th…] 7 ruckers) chose the red pill and were rewarded with that first taste of fall. DISCLAIMER PRAYER COP Quick warm up lap – instructions given during the mosey. THE THANG Rotate between 4 stations – with Pepsi Hill run being...

9 PAX were given the opportunity to make themselves better on this seriously beautiful 61 degree early Sept morning. All of them showed up to complete a simple deck of cards workout, but they were all deceived. DISCLAIMER PRAYER COP Willy Mays Hayes Through...

We had 8 come out with some newer Pax I haven’t seen before. DISCLAIMER COP Run to the end of the parking lot and back. SSH x25 TTT x10 Abe Vigota x10 LBACs x15 forward x15 backwards IW x 10 HW x10 THE THANG At each light post in the

9 PAX in humidity so thick you could cut it. Everyone was ready to work. DISCLAIMER PRAYER COP TTT IC x 10 Abe Vigoda IC x 10 LBAC’s Forward IC x 10 LBAC’s Reverse IC x 10 Chinooks IC x 10 Shoulder Pretzels IC x 10 Grab coupon and mosey

10 Pax made it out for a great workout. We had four 2.0s today. What a blessing! DISCLAIMER PRAYER COP Motivator from 5 – LBC – TTT – Willie Mays Hayes THE THANG Dora Style Workout– First we became a MOB with our partner. One partner Bernie Sanders up the

63rd Birthday Q. Muggy, 70 degrees, 14 PAX F3 – 1 DISCLAIMER PRAYER COP Carried blocks to the three-tier parking lot. THE THANG Turn on run or walk workout to map today’s effort. You should see the number “63” when we are done. The goal is to run 3 miles