5 Pax, humidity 96% (Temperature doesn’t really matter when the humidity is so high, but let’s say it was about 68 degrees) DISCLAIMER PRAYER COP Merkins – 10 IC LBACs – 10 IC Forward and Reverse Merkins – 5 IC THE THANG Titan’s Curse: 1/4 mile 10 Monkey Humpers 20
Tag: ripcord (R)
The Roots 2.0
4 Pax, The Gloom, 62 degrees. DISCLAIMER PRAYER COP SSH – 33 IC IW – 10 IC HW – 10 IC LBACs – 10 IC forward and reverse. THE THANG Evolution 1—Pain Train (Hat Tip to my friend Ranger from SC who led the 1st official F3 workout in Johnson
Gold Dust 1 year AnniQ
The 4 Pax agreed that the 5:00 am weather was about as perfect as it could get with clear skies and temps in the mid 50’s. DISCLAIMER PRAYER COP Mosey lap around the track SSH x 10 WMH L/R Imperial Walkers x 10 LBAC Forward/Reverse x 10 THE THANG PAX
Bear Crawl and Murder Bunny Medley
5 pax showed up and showed out on a 58-degree morning. Perfect weather to put in some work. DISCLAIMER PRAYER COP Slaughtovator – from 6 (Motivator and Slaughter Starter) WMH – 10 count each leg and in middle Walk hands out to plank, into a runner’s stretch right leg, then
11’s, Tabatas, etc.
3 PAX arrived on a soggy Friday ready to work. DISCLAIMER PRAYER COP Mosey lap around the track; SSH x 10; WMH; Hillbilly Walkers x 10; LBAC x 10; slow squat x 10 THE THANG 11’s- Curls- 100 yd run- dips Tabata- 20 sec on/10 sec rest/20 sec on for
AMRAP Monday
5 Pax strolled into a somewhat humid morning (compared to the past recent months) and 62 degrees. Luckily for the Pax, the rain had come and gone and held off during the Q. DISCLAIMER PRAYER COP Plank into runners’ stretch with 5 slow merkins between each leg. Core Principles of
It’s a bird, it’s a plane, no… it’s Dora Bombs.
4 Pax kicked complacency in the teeth and strolled into the gloom like champs this morning. DISCLAIMER PRAYER COP SSH – 10 IC Merkins – 5 IC transition into a 60-sec plank WMH – 10 count each leg and center LBACs – 10 IC forward and reverse. light mosey 100
The Offical F3 Deck
3 Pax made it to Underground. They were welcomed with 48 degrees, clear skies, and no wind. DISCLAIMER PRAYER COP Mosey Lap Knee and ankle rotations both directions 10 OYO WMH – 10 count each side and middle Butterfly hold – 10 count Right over Left and vice versa hold
Lazy Dora and More
I believe Alexa said it was 63 degrees. I observed mostly clear skies and no breeze or precipitation. 4 Pax made the tough decision to get up and out on a Friday morning. DISCLAIMER PRAYER COP SSH – 10 IC Arm pulls over the shoulder and cross-body – !0 count
ABsolute Fun, A Q by Ripcord(R)
3 Pax arrived with minimal precipitation and 63 degrees. The rain picked up but was tolerable. DISCLAIMER PRAYER COP Mosey Lap SSH – 10 IC Hillbilly Walkers – 10 IC Abe Vigoda – 10 IC Downward Dog into a runners stretch both legs, into an upward dog THE THANG Mosey