When: 08/29/2017 QIC: Brownie The PAX: Cooter, Road Block, Minnow, Cold Call, Crampon, Kardashian, Ponch, Chum, Shepherd, Twilight (FNG), 2nd Amendment, Red Card, Billie Jean, Swingline, Pythagoras, Penn-Seagal, and Brownie. Weather: Warm, 61 degrees F COP – Brownie Disclaimer Warmup Merkins x10 OYO LBC’s x10 OYO Squats x10 IC Pickle Pounders x10
Tag: Red Card
3rd queue and still can’t count…..
Beautiful morning to work, 65 and clear. 13 PAX (2 fng’s – hoorah!) showed up to sweat. DISCLAIMER PRAYER COP Warmup; SSH’s x 20, Windmills x 15, 5 Burpee’s OYO, stair lap back to ampitheater Hillbilly Walkers x 13, Imperial Walkers x 11 – lots of mumble chatter about yours
I don’t think we’ve ever used this parking lot for F3 before…
When: 08/01/2017 QIC: Brownie The PAX: 2nd Amendment, Shepherd, Refill, Chum, Jimmy Neutron, Hoarders, Red Card, Donatello, Rite Aid, Kardashian, Road Block, Cold Call, and Brownie. Weather: Warm, 66 degrees F COP – Brownie Disclaimer Warmup Merkins x10 OYO Hillbilly Walkers x20 IC Merkins x8 OYO Pickle Pounders x20 IC Merkins x6 OYO
Every Rose has its Thorn and Chasing Chum.
Weather, muggy, warm with 100% chance of trains. 9 Pax: Jimmy Neutron(R), Coldcall, Chum(R), Refill, Redcard, Shepherd(R), 2nd Amendment, Pythagoras, Roadblock Welcome/Disclaimer Prayer – Roadblock Prayers lifted for Brownie and Jester. Warm Up Side Straddle Hop x 10 (4 count in cadence) Abe Vigoda x 10 (4 count in cadence) low and
Just Keep Moving
21 °C., 99% Humidity, Still/Calm air, Gloomy 12 PAX. T-Claps to Kardashian who came and left early even though he’s flying out to higher training altitudes this morning. As I turn 60 in a month, I realize how important it is to keep moving. I tried out this workout a
Kilo 5K (Almost) Reload
Weather: 75 and ideal conditions for maximum sweat 27 PAX descended on Iron Horse for a reload of the fan favorite Kilo 5k. DISCLAIMER PRAYER COP Warm-up SSH – 15 IC TTT – 10 IC LBAC – 10 IC LBAC Reverse – 10 IC THE THANG 2 cones were setup
July 20th
It was a daaaaaaark and pleasant morning. The nice weather and circumstances brought out 3 friends from IronValley. Good to see Escape Hatch, DocOck and Squidward DISCLAIMER PRAYER COP Through the tunnel x11, Abe Vigoda x11,Mumble chatter from 3 PAX, Merkins x20, Sidestraddle Hop x20, Mumble chatter x4 people, thus
Big Sexy is back!
11 PAX brought the sexy back to Iron Horse, on a cool July morning. DISCLAIMER PRAYER COP Through The Tunnel 10 IC Side Straddle Hops 30 IC Abe Vigodas 10 IC Shoulder Pretzels 20 IC Merkins 10 IC THE THANG Mosey to mid-field, and plank on the sidewalk for the
Do you want some mustard for those pretzels?
Weather: Breezy, 57 degrees F COP Disclaimer Warmup We skipped the warmup this morning! The Thang Tabata. 1 minute of work followed by 10 seconds of rest/transition. We completed ALMOST 4 rounds of the following (all AMRAP): -Merkins -Squats -Dips -LBC’s -LBAC’s (forwards) -Incline Merkins -LBAC’s (backwards) -Shoulder Pretzels -Lunges
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 &