We Are Still Here – Even if the Backblast is somewhat iffy

Normal warmup (SSH, Grasspickers, run). Then the Pax divided into two groups of 5 men.  Entire Pax did round of Mary and then one half ran a lap (1/3 of a mile) while the other did an exercise/punishment of the runners choice.  Then flapjack.  Punishment included dragonwalk, BTTW with mountain climber legs, broad jumps, box … Continue reading We Are Still Here – Even if the Backblast is somewhat iffy

Chippendales Go 105%

YHC (Uptown Girl) is honored to recap this beautiful gloom at the Pond.  The humidity was very present that made you think the extra layer added for the recent cool and rainy morning was a dramatic wardrobe flaw.  YHC took of his long sleeve under-layer but for the safety of the PAX put his other … Continue reading Chippendales Go 105%

Post Mudder 2018

62, sunny Warmup run, full loop basketball court for Tabada: 45 seconds each interval, 2 seconds between Round 1: Burpees, mountain climbers, jump lunges, flutter kicks, x jacks, ski abs, speed skaters, v sits, merkins, plank to pushups baseline to baseline runs: 30/ 20/ 10 interval ( jog, run, sprint) Round 2 tabada Interval run … Continue reading Post Mudder 2018

30-20-10 runs!

42 degrees, light breeze -warmups: SSH, x jacks -jog around upper loop - tabada circuit: (40 second exercise/ 10 second test) lunge jumps, merkins, burpees, flutter kicks, box jumps, ski abs, speed skaters, plank to push-up, Carolina dry docks - air press cool down -basketball court sprints, baseline to baseline (30 second jog, 20 second … Continue reading 30-20-10 runs!

6 rounds of knockout

37, clear skies -warmup lap around upper track -introduce Tabata style high intensity circuit:  6 cycles of the following: (No rest between exercises) burpees 20 sec, right arm plank 20 sec, punches 40 sec burpees 20 sec, merkins 20 sec, overhead punches 40 sec burpees 20 sec, left arm plank 20 sec, punches 40 sec … Continue reading 6 rounds of knockout

Unbroken or maybe broken

Warm-a-rama The Thang: It was Slowbear's big day and the log arrived. To help celebrate each PAX received a 2' 6x6 block. A short mosey to the basketball court for a round robin of block exercises followed by a "brotherhood of the traveling log" run Next was the block staring contest followed by another log run Wrap … Continue reading Unbroken or maybe broken

Return of the Scroll

39 degrees, pouring rain, windy warmarama:  SSH, grass pickers, goof balls the scroll ( 11 exercises, 1 min/ 10 sec rest tabada)....we did the scroll twice with abs between and after  Burpees mountain climbers american hammers squat thrust to frog jump spider man lunge jumps merkins speed skaters x jacks lunges high knees —break for … Continue reading Return of the Scroll

It’s worth the weight

Weighted vest and rucksack rotation. 9 guys chose a number between 1 and 9 #1 would wear weighted vest (floor to ceiling squats) #2 would wear rucksack (diamond, standard, wide, girl merkins to failure in that order) #3 through #9 would do the workout that the weighted vest chose. #1 would choose an excercise that … Continue reading It’s worth the weight


Saturday, April 7, 2018 38°F with a stiff breeze 8 PAX posted to the second workout at The Grill. The core principles and mission of F3 were reiterated and the disclaimer given. Mosey to the tennis court for warm-a-rama: Arm Cirlces, Huggy Bears, Abe Vigoda, Imperial Walkers, Plank Jack, Peter Parker, Best Stretch Ever, Downward … Continue reading DRP

15 in 15 (The Scroll)

15 in 15 (The Scroll) Warmarama Indian run around Fleetwood Park (approx. 1/2 mile) 1 minute exercise / 10 second break Suicides (1, 2, 3, to the side, touch ground, 1, 2, 3 back...) Basketball Drills Squats Squat Pulses Side Straddle hops Heisman (or speed skating) Frog Jumps (Jump front, jump back. Butt low, touch … Continue reading 15 in 15 (The Scroll)

Stations of the Cross Workout

It was a beautiful 33 degree gloom at 6:45 am as the sun started to come over the horizon.  Boo Boo and YHC rolled up in my half clown car for the Hamburg inaugural workout on this Holy Saturday, March 31, 2018.  As a man it is easy to get too familiar with our situations … Continue reading Stations of the Cross Workout

Cooper made harder

26, snowing warmarama:  ssh, xjacks mosey to pavilion by fitness trail 2 teams round 1 (x2) pavilion team:  pullups, derkins (15), irkins (20), merkins (20), WW1s running team: 2 laps round 2 (x2) pav team:  pull-ups, jump squats (20), jump scissors (20), dips (20), flutters run team: 2 laps Finish with dr Ws together (15) … Continue reading Cooper made harder