6 PAX arrived on a cold President’s Day prepared for a special guest Q, but like much of the past year, an audible was called. Big shoutout to Moneypenny for providing the workout plan. DISCLAIMER PRAYER COP SSH x 25 WMH x 10 (L/R) Imperial Walkers x 10 LBAC x
Tag: GoldDust
It’s Polka Baby!
6 PAX came out on a gloomy, wet, and chilly morning to be encouraged by the angelic sounds of the comedic genius Alfred Matthew Yankovic. DISCLAIMER PRAYER COP Motivator from 5, LBC, Willie Mays Hayes THE THANG While we enjoyed the best of Weird Al we started with 11’s –
Three Man Weave
3 PAX came out on a cold, damp Friday morning. DISCLAIMER PRAYER COP SSH x 25 TTT X 10 WMH 10 count (Left/Right/Middle) Imperial Walkers x 10 Shoulder Pretzel x 10 LBAC (Forward/Reverse) x 10 THE THANG Sets of two exercises plus a run. One PAX goes for the run
10 to 1
5 PAX got better and wetter after a mosey around the AO with some exercises thrown in. DISCLAIMER PRAYER COP SSH x 25 Imperial Walkers x 10 WMH- L/R LBAC x 10 F/R Seal Claps x 10 THE THANG Mosey to the church to start. 10 exercises- Merkins Squats Outlaws
Super Bowl After Party
4 pax came out ready to work (some more ready than others) in the 24-degree gloom, the morning after SuperBowl 55. The big game was won by Tampa (Should I say, Tompa) Bay 31-9 over the Kansas City Chiefs, led by QB Thomas Edward Brady Jr. This marked the 10th
Qing by the seat of my pants
3 Pax made it out in what was predicted to be snowy weather only to find a cool 36 degrees and minimal precipitation. We even had Telegram join us. DISCLAIMER PRAYER COP SSH – IC x 33 WMH – 10 count each side and middle Merkins – 10 up-downs SSH
I bring the Rain
No One picked up the Q so YHC picked it up and of course the rains came. Luckily the rain came early so the Pax only had to deal with the ground being wet. DISCLAIMER PRAYER COP Name the 5 Core Principles of F3: Free of Charge, Held Outdoors, Peer-Led,
Return of Gold Dust
5 PAX showed up on a Friday morning to finish the week in a good way. After a three week COVID hiatus, YHC was glad to be back with the group. DISCLAIMER PRAYER COP SSH x 10 TTT x 10 WMH x 10 Imperial Walkers x 10 LBAC x 10
One minute at a time by Ripcord
5 Pax rolled into the gloom on what can be described as a balmy 38 degrees. DISCLAIMER PRAYER COP WMH – 10 count each side TTT – 10 IC Abe Vigoda – 10 IC 20 Dips OYO Mosey around the track and then to the church. THE THANG January brings
Circle of Pain
3 PAX gathered for an after Christmas workout. DISCLAIMER PRAYER COP TTT X 10 WMH L/R x 10 Abe Vigoda X 11 Imperial Walkers x 11 LBAC Forward/Reverse x 11 Medley of Merkins- Standard Merkin (x 10), Wide Merkin (x 9), Prime Time Merkin (x 8), Hand Release Merkin (x