4 PAX rolled out on a rainy Monday morning that spared us the heavy rain until the end. It was also the return of Glory Days!DISCLAIMERPRAYERCOPWMH L/R; Abe Vigoda, Imperial Walkers, LBAC F/R, other arms stretches THE THANG Part 1- Mosey to the stairs behind the church. 3 exercises- Dips at
Tag: Glory Days (R)
Stairs, Legs and Arms O-Pain!
DISCLAIMER PRAYER COP 10x IW, Willy Mays Hayes to L, R and Center, 5x Block Burpees, lap with Indiana Run THE THANG Starters… 11s up and down the bleachers, Block Curls at the Bottom and Squats at the top Then the Friendly DORA Teamed up 2x PACs 100 Merkins with
The Roots 2.0
4 Pax, The Gloom, 62 degrees. DISCLAIMER PRAYER COP SSH – 33 IC IW – 10 IC HW – 10 IC LBACs – 10 IC forward and reverse. THE THANG Evolution 1—Pain Train (Hat Tip to my friend Ranger from SC who led the 1st official F3 workout in Johnson
Bear Crawl and Murder Bunny Medley
5 pax showed up and showed out on a 58-degree morning. Perfect weather to put in some work. DISCLAIMER PRAYER COP Slaughtovator – from 6 (Motivator and Slaughter Starter) WMH – 10 count each leg and in middle Walk hands out to plank, into a runner’s stretch right leg, then
AMRAP Monday
5 Pax strolled into a somewhat humid morning (compared to the past recent months) and 62 degrees. Luckily for the Pax, the rain had come and gone and held off during the Q. DISCLAIMER PRAYER COP Plank into runners’ stretch with 5 slow merkins between each leg. Core Principles of
ABril Wednesday
On short notice, YHC took the Q for Ripcord who is on IR for the immediate future. Ripcord has covered the Q for many a Pax on short notice so this is the least YHC could do for him. The rest of the Pax may not have been as happy.
It’s a bird, it’s a plane, no… it’s Dora Bombs.
4 Pax kicked complacency in the teeth and strolled into the gloom like champs this morning. DISCLAIMER PRAYER COP SSH – 10 IC Merkins – 5 IC transition into a 60-sec plank WMH – 10 count each leg and center LBACs – 10 IC forward and reverse. light mosey 100
The Offical F3 Deck
3 Pax made it to Underground. They were welcomed with 48 degrees, clear skies, and no wind. DISCLAIMER PRAYER COP Mosey Lap Knee and ankle rotations both directions 10 OYO WMH – 10 count each side and middle Butterfly hold – 10 count Right over Left and vice versa hold
Impromptu Monkey Alarms
Yesterday it was 70 degrees, this morning it was 35 degrees. The ground was wet from days of rain. 6 PAX came with the exception of the Q who needed to sack (fartly or smartly). All good, the immediate past AOQ whipped something up. (check, impromptu) DISCLAIMER COP First exercise
Inverted Pyramid
3 pax made it out in a cold gloom compared to the last couple of weeks. The Pax were reminded that in NETN winter does not fade quietly into the night. DISCLAIMER PRAYER COP WMH – 10 count each leg and middle Overhead Arm pull – 10 count each arm