Dopee had returned from his summer shenanigans and was ready to put some work in on this July morning, but he would soon find he may have bit off more than he could chew. 4 men showed up to make sure his butt cashed the check he wrote. DISCLAIMER PRAYER
Tag: Grimace
PBS Gonna Give it to ya!
On a clear and much colder than advertised 24 PAX from around the region to converge for #Arrowhead and @PBS’s 6 year anniversary. DISCLAIMER PRAYER COP Imperial Walkers x10 – Hillbilly Walkers x10 – Mountain Man Poopers x10 — Slow Merkins x10 – SSH x10 – Inch Worm x5 –
Flying into a Dark Webb
Disclaimer COP – Sugar 2 PAX climbed out of bed on a pleasant, cool 33 degree morning on the anniversary of the Wright brothers first powered airplane flight at Kitty Hawk, NC. It was a good opportunity for PAX to “fly” around downtown Johnson City, but “land” into a Dark
Saturday Shenanigans
Disclaimer COP 3 PAX with coupons. The Rx: Sugar’s Saturday Shenanigans Warm Up Motivators from 7 LBAC 10 IC LBAC Reverse 10 IC Overhead claps 10 IC Shoulder pretzels 10 IC TTT 10 IC Slow squats 10 IC The Thang Sugar’s Saturday Shenanigans Round 1 – The Tortoise and the
Officially Old
It was a Balmy and rainy 58 degrees Otherwise known as a perfect morning for an F3 workout! DISCLAIMER PRAYER The “Prime” Warmup 29 SSH 13 Windmills 17 Running – Forward Arm Circles 19 Running – Backward Arm circles 13 Through The Tunnel Willie Mays Hayes to the right X
Threes
Several runners and ruckers showed up to the track for a coolish run/walk DISCLAIMER PRAYER THE THANG Get into groups of three 1 – run the bleachers 2 – 5 yeard serpentine run on the field (sprint toward home stands, mosey to visitors) 3 – run track at desired pace
Moneypenny’s 4 for 4 Years
A balmy 50 degrees welcomed 14 pax (Ponzi was early and Nickleback was tardy!) to the top of Ranger Hill to celebrate YHC’s 4th year of F3 (who thought I’d survive a month?). Stretching was advised beforehand as we were on the move quickly with the 007 theme serving as
We are the Glue
Beautiful morning for a 50 degree workout. DISCLAIMER PRAYER COP The warmup. The motivator X 5 Through The Tunnel Imperial Walker Abe Vigoda High Knees THE THANG Indigenous Run around track then to bottom of Med Tech Hill Today each station will have a “GLUE” It is an exercise you
BLIMPS, etc. Comes to Ironhorse
Nice Fall-ish morning for 18 Pax to put in work, and have a little fun. DISCLAIMER PRAYER COP Through The Tunnel (10 IC) LBAC and Reverse (10 IC) WMH – 10 count left then right THE THANG 3 rounds of Modified BLIMPS (5 Big Boy Situps, 10 Lunges, 15 Imperial
Dice and a coupon
Muggy and foggy conditions greeted 12 on a Thursday. DISCLAIMER PRAYER COP SSH’s, WMH’s, and LBAC’s + 5 Burpees just for kicks and giggles. THE THANG Simple, roll a workout dice and do the task, after that do a coupon movement (Curls, Rows, Overhead Presses) CROP, repeat till time. Made