I’ve said it repeatedly and I will say it again—if I could only do one workout the rest of my life, it would be Murph—simple, but ridiculously effective. A total body smoker with a heathy dose of YHC’s favorite exercise, the pull-up. We do not have pull-up bars at the
Tag: Singlet
Back 2 School Block Beatdown
*Composed by Donatello on behalf of Ponzi* After showing up for an unofficial run on Monday—Ponzi was “strongly encouraged” by Donatello to Q on Tuesday. He’s been a regular for several weeks, it’s time to step and show the JC Pax how DJ money rolls. After Donatello smoked the JC Pax
We are all Amigos here!
Disclaimer Prayer – Escape Hatch The THANG: COP SSH X20 IC (+5 more as Malibu joined in) TTT X20 IC LBAC X10 IC each direction (YHC will shake it out between rounds for the benefit of Donatello) Merkins x10 IC Hillbilly Walkers x10 IC Imperial Walkers x10 IC (Baby just
Four Corners, Four Rounds—Go!
15 men showed up at The Iron Horse to work the 4 corners. No time to stop and smell the roses in order to get all four laps completed. Conditions-72, Clear and Humid Disclaimer/Prayer-Baby The Thang SSHx15 IC TTTx15 IC Hillbillies x15 IC LBACx10 each way IC Lungesx10 each leg
Baby was in the corner—the PAX paid the price
*Posted on behalf of Baby* 12 PAX showed up at the Iron Horse thinking they were going to get lessons to better their lead on the dance floor. Instead, they discovered Baby got backed into a corner and the only way out was to Crawl, Pull, Wheelbarrow, and Sprint. Conditions:
Q101…and intro to Tombstone Hill
10 @F3LakeMurray pax piled in #clowncars for a 24hour road trip west of Cumberland Gap to Johnson City…Tennessee (how many times has that been said before?) 21 men awaited us for Week Six (Q101) and the final week of @F3JohnsonCity launch. In the crowd of 21 were 4 FNGs along
Blackjack and Merlot
YHC has been totally overwhelmed with the effort of the PAX through wk 5 of our #leap. So for my VQ I wanted to reward them with doing only one real exercise… Weather: 67 deg 95% humidity…lovely The Thang Disclaimer, Warm-up SSH (IC) x20 TTT (IC) x15 Little arm circles
Pythagorus—Respect the Baby Bricks
Posted on behalf of Pythagorus—who reminded the JC PAX why math is not fun. JC hit a new weekday high, 12 PAX show up for a baby brick smoker. There was some SERIOUS mumble chatter this morning—Pythagorus handled it like a pro. Disclaimer Prayer Warmup Side Straddle Hop (20 IC) Windmills
Johnson City #snotwoggle
#F3Nation has made a successful #LEAP to Johnson City, TN 5 weeks ago. As part of the traditional #Expansion process, the first 6 weeks are led by existing F3PAX to help #giveitaway. Week 5 is the #snotwoggle designed to really give the newly formed PAX a taste of what a
Modified Merkin Mile: Take 1
As VQ, YHC sought to work some running into The Thang. Mission accomplished, with Merkins added just for fun. THE SCENE 76 and cloudy. Lots of water standing around the AO Welcome, Disclaimer, BOM (Rite Aid) THE THANG SSH x 20 (IC) Hillbillies x 20 (IC) Lunges x 10 each