Time: 0530 AM Temp: 39 degrees and dropping Weather: wintry mix…fun for all DISCLAIMER COP WARM UP SSH x40 IC Imperial Walkers x20 IC Hillbilly Walkers x20 IC TTT x15 IC Squats x20 IC LBAC x10IC LBAC x15IC Rev. (lost count…sorry guys) Shoulder Pretzels x 20IC THE THANG PLANK (90
Tag: Penn-Seagal (R)
The Most Outstanding 2-14 Team
In Honor of the most dominant 2-14 team in the NFL this season, we performed a 49ers themed crucible of pain. First came the disclaimer, then the COT. We warmed up, in cadence, with Dwight Clarks (commonly know as side straddle hops) x 21, then forward little baby Montanas (or “arm
Burpee 1/4 Mile – Bringing the heat
Weather: Frosty, clear 19 The PAX had some GroupMe chatter going on about the cold so YHC was quick to put together a routine that would warm the PAX up quickly. COP – Rudy Disclaimer Prayer Warm-up SSH 15 IC TTT 10 IC Merkins 15 IC LBAC
Field Trip for the Iron Horse Pax
17 JC Pax got their permission slip signed for a little field trip! Conditions: Unseasonable warm. The weather app said it was high 40s, but I could have sworn it was in the lower 50s when we finished. Disclaimer/Prayer COP: SSH x 20 IC Little Baby Arm Circles x 10
The Burpee Polar Express
PAX 20 Strong Temp: 29 degrees, wind chill was 20 COT Disclaimer Warm Up: SSH(20) IC Burpee Train rolled through, somewhere between 15 to 30 Burpees The THANG: We broke off into two groups to keep from overcrowding. Group1: Blackjack Mekins & Motivators Group 2: Partner BLOCK Party with a
F3 Johnson City: The Iron Horse was Thunderstruck
Conditions: 55 Cool and Soggy Ground Welcome/Disclaimer Prayer – Sweaty Palms Warm up • SSH (30 IC) • Through the Tunnel (20 IC) • Merkins (10 IC) • Abe Vigoda (20 IC) • Willie Mays Hays (20 IC) • Merkins (10 IC) • Little Baby Arm Circles (10 IC Each
Kilo Q in honor of the one pax wolfpack Hoedown
So a few weeks ago, January 7th if not mistaken 19 PAX showed up to workout in 4-6 inches of snow. We were all pretty impressed with ourselves for either our commitment or maybe stupidity for driving in those conditions, but either way we had a great time and were
Out Forward Up Down
Conditions – 40 and clear 31 guys left the comfort of the fartsack to get flogged by bricks and put some miles under our feet. Here’s how it went: Disclaimer Prayer – Kardashian COP – Warmup SSH X15 IC Merkin X5 IC TTT X15 IC Merkin x10 IC BAC X10 FWD
Pre-Inauguration Calisthenics
Weather: Calm, 50s COP – Brownie Disclaimer Warmup LBAC x29 IC (forwards) “Michael Phelps” TTT x29 IC LBAC x29 IC (backwards) “Michael Phelps” Imperial Walkers x29 IC Windmills x29 IC Hillbilly Walkers x29 IC Willy Mays Hays x29 IC Shoulder Pretzels x29 IC Air Presses x29 IC YHC noticed at
Total Body w/ Pick A # Merkins
Weather: Balmy 58 21 PAX rolled into the gloom on a warm Thursday morning for a full body smoker with a few new moves for the Lexicon (or Rudy just didn’t know the F3 term). COP – Rudy Disclaimer Prayer Warm-up SSH 15 IC TTT 16 IC LBAC 15