28 Pax un-ass the sack for an Independence Day celebration of sorts. With an extra 30 minutes of sleep, YHC decided to wake the PAX up with some fun, before the “Fun.” Disclaimer Prayer COP SSH -> Just kidding -> Merkins, because this is America (10 IC) SSH (10 IC)
Tag: PBS
‘Merkin Mania, Hidden Trails, and Surprise Tokens!
Conditions: Mostly sunny, 70 degrees, and 95% humidity made for a wet, hot American Workout 23 PAX took a little trip across town and put in some work. After seeing a challenge posted on Twitter about hitting 10,000 ‘Merkins in the month of July, QIC scraped the sheet and added
a hill of a burpee builder
Weather: mid 60’s low humidity-we’ll take it! Disclaimer Prayer COP Warm UP: Motivator from 5 IC (I may or may not have messed up the cadence…the motivator adds pressure when q’ing) TTT IC x15 mosey to midway between 1st and 2nd curve COP Hillbilly Walker IC x15 Merkins IC x10
Triple Delight
It was a cool 67 this morning, but the temps would quickly rise. PAX:27 Disclaimer COT Appetizers: TTT (20) IC Flutter Kicks (20) IC Merkins (10) IC Shoulder Pretzels (30) IC LBAC (15) IC each direction( well at least for some) Entrée: Get into a group of 3. Partner 1 &
Back to the Basics….The Bear Necessities
Conditions: 50ish and SOGGY; great morning to get out and work hard… Disclaimer Prayer Warm-up (on the field): TTT X 10 (SLOW) Abe Vigoda X 10 (SLOW) LBAC X 15 – Hold it – Reverse LBAC X 15 – Hold it – Chinook X 15 IW X 15 LBC X
Swizzle sticks not required…
Damp but a rain-free, 62 degrees and humid. God loves F3! YHC planned to keep track of sets during a modified Murph workout today but couldn’t find the sidewalk chalk. Grabbed a box of swizzle-sticks from the bar for PAX to keep track instead. Luckily found some in the garage
Bears with blocks come
20 PAX (1 FNG) came out on this perfect, mid 60 degree day. Warm-up: Thunderstruck (side-straddle hops w/ high knee jump on “thunder”) Bring Sally Up (high to low plank) The Thang: “Welcome to The 700 Club!” 5 cones approx 25 yards apart. 7 exercises at each with differing reps
F3 Field Day at Arrowhead
Weather: Perfect…low 60’s plus lights were on BOM Disclaimer Prayer Warm Up: SSH x15 IC TTT x10 IC Willie Mays Hays x10 IC Hillbilly Walkers x 15 IC Slow squats x10 IC The Thang: 16 Pax posted to an illuminated Arrowhead to take put in some work while most are
Super Morning for a Super 21
Time: 5:30am Temperature: 57 degrees and awesome Lights: Dark Welcome/Disclaimer/Prayer Warmup I apologized to the PAX in that I feel like I’ve cheated them and disrespected the Slaughter Starter. In looking through the Exicon to my shame I discovered it’s 20 Burpees OYO not 10. Therefore: Slaughter Starter: 20 Burpees OYO
DIESEL TORQUE
Weather: Soggy. Temp in the upper 50’s. Perfect weather for some work. At Coffeteria, Donetello likened today’s workout as a diesel workout… we never really got the engines red-lined, but that wasn’t the point. Today’s workout was about torque. Low gear, high weight diesel torque. The QIC has had his