Nice mid 60s gloom made great conditions for 30 pax to put in some work. DISCLAIMER PRAYER COP Warmup SSH X20 IC DQ X15 IC IW X15 IC Mericans X10 IC LBAC X10 <> IC (lift a foot off the ground) THE THANG Indian run around Wild Wing Cafe down
Tag: ATM (R)
700 Club Revisit
27 PAX (3 FNGs) Came out to Glory’s last stand. DISCLAIMER PRAYER COP Side straddle hop ICx 20 Merkin IC x 15 Through the tunnel IC x 15 Ironhorse was occupied so we transitioned to a different AO for the Thang THE THANG While I was still planning my final
AMRAPPIN to the beat of the beeps
24 pax DISCLAIMER PRAYER COP SSH IC x 20, TTT IC x 15, slow squat IC x 15, LBAC IC x 15 fwd and x15 rev, Merkin IC x10, IMP Walkers IC x 15 THE THANG AMRAP for 1 min with 20 sec rest/transition with partner and switch exercises for
Double Burpee Birthday Trains
20 PAX post for a humid 65° double burpee train BQ. DISCLAIMER PRAYER COP I had a leisurely and intentional five minute warmup planned today, with neck rolls, shoulder shrugs; hamstring, arm, and calf stretches; and a light mosey to get the blood flowing but instead — we started with
3 F’s
21 Pax showed up with blocks in tow at Iron Horse for a Tuesday morning workout. Throughout the morning the focus was on not only the 1st F, Fitness, but also the 2nd and 3rd F’s, Fellowship and Faith as well. After each exercise, one Pax shared a bit about
Luck of the Draw….UNO
22 Pax gather on a brisk July morning. DISCLAIMER Pax picked a partner of similar athleticism and physical ability and played one round of Rock-Paper-Scissors, with the winners forming a team and the losers forming a team (for future, this is a pretty good way to divide evenly). Channeling his
Burpees – Lots of them – and other various exercises
26 Pax – Hot and Humid after the rain DISCLAIMER PRAYER COP SSH IC x 20, TTT IC x 10, Merkin IC x 10, Squats IC x 10, Mountain Climber IC x 5, stair lap, Merkin IC x 10, Squats IC x 10 – Mosey to the Hill – OOPS
Bernies, Bears and Crabs
It was 67 degrees when 18 pax unsacked themselves to become better! Now their happy for it! DISCLAIMER PRAYER COP The Motivator from 7 Squats x10 Sprinkler to the left x10 Sprinkler to the right x10 Merkin x 10 Flutter kicks x20 THE THANG Mosey to the Tombstone Hill for
Reliving the Launch
Over two years ago, YHC experienced his first dose of F3 courtesy of Ranger, Field Goal, and several other traveling SC PAX. On that day, F3 NETN was officially launched. YHC couldn’t recall the exact details of the Q, other than recalling Ranger led merkins about every other exercise. This
Elivis and a double Dora
22 pax welcomed YHC as an unknown guest q for a double Dora on tombstone hill on the hallowed grounds of Iron Horse. Little did we all know that we would welcome Elvis this morning too. I won’t say which pax was graced by the king of rock n roll,