Two PAX showed up on November 3rd. It was dark. DISCLAIMER PRAYER COP Some brief, but strenuous, exercises were completed to get blood pumping. They included, but were not limited to, merkins and burpees. THE THANG We did a burpee PT test. It consisted of the following elements: Do 100
Tag: Grillz
Revisiting the F3 Mission
12 PAX came out on a nice, 40 degree January morning to celebrate the first Iron Valley workout on Wednesday and the first workout of 2019. DISCLAIMER PRAYER COP Motivator from 7 Willie Mayes Hayes – 10 IC Valley Merkins – 5 LBAC – Cherry pickers – LBAC in reverse
7 PAX say 19 degrees isn’t too cold
WEATHER – a brisk 19 degrees DISCLAIMER PRAYER COP Motivator – form 6 HillBilly Walkers – IC – 10 Willy Mays Hayes – IC – 10 LBC/Arm pretzels/ Cherry pickers/ LBAC in rev – IC – 10 Imperial Walkers – IC – 10 THE THANG WOD – Zachary Tellier With a lap
Crawl Up and Lunge Down
It was a nice clear morning after overnight rain. 7 PAX showed up. One of Dano’s folks (Erwin’s finest!) was in the parking lot when YHC got there a little early for a pre-workout ruck. It’s a good thing a 35 year old walking around an elementary school wearing a
10’s and 7’s in the Rain
TIME: 0530 WEATHER: Hurricane Michael-ish DISCLAIMER PRAYER COP Motivator from 7 Don Quixotes Little Baby Arm Circles Shoulder Pretzels Willie Mays Hayes Hillbilly Walkers Peter Parkers THE THANG This was YHC’s Birthday Q, and because I was born on 10/10/77, multiples of 10 and 7 seem to be the thing.
Deck of Cards in the Wind
22307F70-BD71-43BF-A188-83C71E56EAD16 PAX rolled on a Beautiful 69° morning with a slight breeze to keep us cool DISCLAIMER PRAYER COP Warm up 19 I.C.SSH 9 I.C. Abe Vagoda 20 I.C. Merkins THE THANG Spearhead Style Deck of Cards (2-6)- suicide cones according to number drawn (7-10)- exercises according to suit Face
NEVER FORGET!
WEATHER – cool 61 degrees and damp morning but not raining DISCLAIMER PRAYER 8 – Motivators from 8 :46 – 23 LBAC /23 LBAC in rev 9 – Merkins – IC :03 – Mosey 3 laps 9– Burpees – OYO :37 – Lunges (R and L equals one) 9– Merkins
Iron Valley PAX “enjoyed” the new location with name TBA
WEATHER – Cool 55 degree morning DISCLAIMER PRAYER WARM UP SSH – IC – 43 Squats – 3 count hold – 10 ‘Merkins – IC – 10 WMH – IC – 10 LBAC – IC – 15 LBAC in Rev. – IC – 15 THE THANG Mosey to (Pecker Hollow,
Wilderness Road 2018 1st Anniversary Convergence
Foggy Morning 69 degrees. 24 PAX from all AO’s in Northeast TN. DISCLAIMER PRAYER – Ponzi arrived at Starting Time! He was told that workouts often started with a Prayer and he was invited to lead. Rumor has it that this was a new experience for him. COP Motivators from
The rain can be a pain when you’re trying to train!
TIMER: 0530 TEMP: 64F DISCLAIMER PRAYER COP SSH x30IC Squats x20IC (faster than usual) Merkins x15IC Freddie Mercuries x20IC THE THANG Three stations: AGILITY Ten cones split into two groups of five. Separate the cones by ~2-3 feet in each group and separate the groups by 10 feet. Single leg