AO: Iron Horse – 5:30a Weather: Awesome…70 and dry YHC had no intention of re-inventing the wheel with this one…therefore, I borrowed from a recent F3Jumanji BB. Here’s how it went down… Disclaimer Prayer – Rite Aid COP: Merkins x 10 IC LBAC x 20 IC (forward and reverse) Merkins
Tag: Cooter
How Many?
*Posted by Donatello on behalf of Escape Hatch* After last week’s lower body beat down, YHC is surprised there was such a great turnout for another Escape Hatch Q. Nevertheless, here goes Disclaimer Prayer COP SSH (50 IC) LBAC (10 IC, each way) Imperial Walkers (20 IC) Hillbillies (20 IC)
Dora meets the Atomic Merkin
Weather: a pleasant 63 The Thang: COP Disclaimer Warm up: SSH x18 (IC) TTT x20 (IC) Merkin x20 (IC) Good Mornings x10 (IC) Merkins x20 oyo Enough warm up: Buddy up and start some Dora 1.2.3. 100 BBSU’s, 200 Atomic Merkins (but since YHC is a benevolent and gracious Q, I made
Four Corners, Four Rounds—Go!
15 men showed up at The Iron Horse to work the 4 corners. No time to stop and smell the roses in order to get all four laps completed. Conditions-72, Clear and Humid Disclaimer/Prayer-Baby The Thang SSHx15 IC TTTx15 IC Hillbillies x15 IC LBACx10 each way IC Lungesx10 each leg
The Donatello—Part Deuce
The day has finally arrived—we are on our own. We are grateful for all the F3 Regions who came up to get us launched. Much was learned and culture was built; now it’s time to put all we have learned into action. We got this thing rolling with a snotwaggler from
Baby was in the corner—the PAX paid the price
*Posted on behalf of Baby* 12 PAX showed up at the Iron Horse thinking they were going to get lessons to better their lead on the dance floor. Instead, they discovered Baby got backed into a corner and the only way out was to Crawl, Pull, Wheelbarrow, and Sprint. Conditions:
You Don’t Know Squat!
Disclaimer COP WARM UP · SSH x20 · High Knees x15 · SSH x20 · High Knees x15 Mosey to the Metal Thingy · TTTx10 · Merkins x10 · Plank Jacks x15 · Overhead Claps x20 · Baby arm Circles x10 (forward and reverse) Mosey back to the amphitheater ·
Modified Merkin Mile: Take 1
As VQ, YHC sought to work some running into The Thang. Mission accomplished, with Merkins added just for fun. THE SCENE 76 and cloudy. Lots of water standing around the AO Welcome, Disclaimer, BOM (Rite Aid) THE THANG SSH x 20 (IC) Hillbillies x 20 (IC) Lunges x 10 each
B.O.M.B.S Away!
Posted for Escape Hatch—who apparently spent too much time on a submarine while in the Navy and has Air Force envy. Disclaimer The THANG Warm-UP SSH x30 Imperial Walkers x20 Mosey to the South end of the park Through the tunnel x10 Don Quixotes x10 Mosey back to the flag Merkins x15 Squats x20 Mosey to the
Thursday Ushered in with a Block Party
The PAX wanted it—so it was delivered—the inaugural Thursday beat down at the Iron Horse. We are up to a full 3-day a week schedule—YHC couldn’t be more happy and proud of the JC PAX. What better way than to user in a new phase of F3 Johnson City than