Foggy 64 degree morning with 12 PAX DISCLAIMER PRAYER COP WARM UP Willie Mayes Hayes IC 10 Pax enjoyed a nice Indian run down S. Mohawk Dr. Before heading down for 10 Burpees Pax continued down Tennessee St. with Indian run until we reached our old high school field where
Tag: Escape Hatch
Global Warming is real at Iron Valley, PAX enjoy the Chunk’s BDay “CAKE”
Muggy morning with 12 PAX DISCLAIMER PRAYER COP Motivator from 5 Imperial Walkers x 20 IC Little Baby Arm Circles – 20 IC Little Baby Arm Circles – 20 IC PAX experienced Global Warming first hand during the warm up. PAX joined in circle of pain. Held Al Gore position
19 strong discover ‘Merkin Mountain and take a visit to Burpee Cove
WEATHER – 68 degrees light mist from time to time but muggy and wet DISCLAIMER PRAYER WARM UP Today’s warm-up started in the parking lot but only for the first exercise. Doc Ock led us from the parking lot to the side walk in front of LCES around the back side
Kingsport’s Officially Launched
Nice and gloomy for the inaugural workout at Indian Highland and the launch of F3 Kingsport. DISCLAIMER Warm welcome offered and a brief explanation of the F3 Mission and Core Principals before the full disclaimer. PRAYER COP SSH (20 IC) LBAC (10 IC, reverse) Windmills (10 IC) Imperial Walkers (10
N0 Man L3ft 8ehind in the Iron Valley
Welcome Wet and rainy, #SomeMayDrown Disclaimer Prayer Warm-Up: Motivator starting at 3 Little baby arm circles IC 15 In reverse IC 15 Motivator starting at 3 Imperial walkers IC 15 Hillbilly walkers IC 15 Motivator starting at 3 Through the tunnel IC 15 Willy Mays Hays IC 10 Mozzy to starting position The Thang The
Shameless…Absolutely Shameless!
TIME: 0530 TEMP: 63F WEATHER: NETN wonderful!! DISCLAIMER PRAYER COP Warmup SSH x40IC And for my next amazing trick…Copperfield did not disappear!! Merkins x6IC Plank 1min Imperial Squat Walkers x15IC Merkins x8IC Peter Parkers x15IC Squat Jumps x15IC (3 count hold) Merkins x10IC Plank Jacks x15IC THE THANG YHC had
An entree of Merkins and Lt. Dans with a side of running
Weather was perfect. 63. clear DISCLAIMER PRAYER COP Nolan Ryan, x 20, both sides Indian Run, 3 laps Little Baby Crunches x 20 Air Chair x 5 Motivator from 7 Merkin x 15 THE THANG PAX parnered up. One partner ran a lap while the other partner did an exercise.
The Trip to Burpee Cove
07/27/17 05:30 Clear, low 70s DISCLAIMER PRAYER COP Motivator (7 IC) Little Baby Arm Circles (15 IC) Little Baby Arm Circles In Reverse (15 IC) Pretzels (20 IC) Merkins (10 IC) Willie Mays Hays (10 IC) Mosey – Long mosey to Burpee Cove, do five burpees (on your own), mosey
The Dean Smith Escalator
7/22/17-Backblast Condition-Clear and Sunny DISCLAIMER PRAYER COP WARMUP The Motivator (from 9) Merkins (4 count/15) LBAC (4 count/10) LBACIR (4 count/20) Through the Tunnel (4 count/20) Indian Run (2X) THE THANG Dean Smith was known for winning and the four corners. We paid tribute to the four corners. We utilized
July 20th
It was a daaaaaaark and pleasant morning. The nice weather and circumstances brought out 3 friends from IronValley. Good to see Escape Hatch, DocOck and Squidward DISCLAIMER PRAYER COP Through the tunnel x11, Abe Vigoda x11,Mumble chatter from 3 PAX, Merkins x20, Sidestraddle Hop x20, Mumble chatter x4 people, thus