Post Spartan Spar

With many of the PAX still licking their wounds from Sunday’s spartan, a thorough beat down was the best way to work the lactic acid from their muscles. Warm-o-rama: mosey, arm circles, monkey humpers, squats, lunges, high knees, butts kicks, side shuffle, and wind sprint back The Thang: hold plank for a series of exercises: plank, plank jacks, … Continue reading Post Spartan Spar

The Magnificent 7 Rides Again

Despite 73 degrees and 85% humidity, 7 souls showed up for the Friday morning workout. Not a cloud in the sky, the PAX agreed to disclaimer and we hit it. Tabata-Style Warm Up (Thanks UTG, beginning with a 10 second break between exercises, reducing each interval by 2 seconds served to intensify the pace) (OYO) … Continue reading The Magnificent 7 Rides Again

Deconstructed Motivator/Squat/Merkin Beatdown

We started with a warm up of huggy bears, sun gods,  plank jacks,  mountain climbers, shoulder taps, and a mosey. The Thang Deconstructed motivators.....10 count motivators then 10 squats, a short mosey and 10 merkins with a plank till the six 9 count motivators 10 squats, short mosey,  10 merkins plank till the 6 8 … Continue reading Deconstructed Motivator/Squat/Merkin Beatdown

Happy Birthday America

1776 Beatdown 2019 Happy Birthday America   Celebrate our nation’s birthday by tackling a very special challenge: 1776 yard run (1.01 miles) 100 Merkins 100 Overhead Claps 100 LBCs 100 Dips 100 Moroccan Nightclubs 100 Leg Scissors 100 Pullups 100 Stepups 100 Squats 100 American Hammers 100 Mountain Climbers 100 Plank Shoulder Taps 100 Plank … Continue reading Happy Birthday America

Weather Forecast Didn’t Mention Rain

Had a plan the night before the workout, but, had to improvise as I woke up to heavy rain outside. Modify as needed! Mosey to Pavillion Warm up- Huggie Bears, Stretching, Nighttclub Rockers, Abe Vigodas, Squats, Side Straddle Hops, Monkey Humpers Rain was a bit light so we ran around the circle The Thang Pull … Continue reading Weather Forecast Didn’t Mention Rain

Knievel’s 100th Workout Celebration!

Kept it simple!!! No warm up. Jumped right in.  I picked 7 of my favorite exercises. Merkins, Plank Jack's, Lbc's, Crab Cakes( in cadence), Squats, Imperial Walkers(in cadence) and Side Strattle Hops....... we did 10 reps of each of these at 10 different stations(total of 100 reps per exercise) with a mosey in between.  I … Continue reading Knievel’s 100th Workout Celebration!

Splashin thru the Swamp

June 18, 2019 Mid 60's, humid, pouring rain. Welcome to my 1st Q. Sitting in my car, waiting for 5:30 to roll around, my thoughts were no one in their right mind is coming out this a.m. in this nasty, pouring rain. Well I was wrong. Totally encouraged by the 9 PAX who showed up … Continue reading Splashin thru the Swamp

F3 Dads

Disclaimer given, Dads remember you are responsible for your 2.0s. Have fun but be safe. Like all F3 workouts modify as needed. All kids instructed to stay together with the group and don’t go too far ahead.   Mosey for Warm-a-Rama SSH x 10 ic Merkins x 10 Abe Vagodas x 10 ic Monkey Humpers … Continue reading F3 Dads

Shield Lock

Beautiful conditions. Disclaimer accepted verbally Warm up:  IC x 20- Moroccan night clubs, overhead claps, Imperial walkers, toy soldiers, Abe Vigodas, grass pickers, SSH, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers, Freddie Mercury. Running: mile of pain train. Indian run when last man in line drops for two Merkins and then sprints to the … Continue reading Shield Lock

Backblast from Tues 28th….Ring around the gazebo

We started out with a little bit of Memorial Day picnic  Recovery by doing a pick-your-own round of stretching including calf stretches, hamstring stretches, downward dog stretch, cobra, and a lower back stretch. Next the warm-up of sun gods in Cadence, grass Pickers, Abe Vigoda, plank jacks, and a Mosey, The Thang we did stations … Continue reading Backblast from Tues 28th….Ring around the gazebo

Twice the trust at the Hive

Disclaimer given,Warmara:neckrolls,trunk rolls,arm rolls,arm circles,Abe vigodas, cotton pickers,merkins,left plank,right plank,calf stretch,side straddle hops.                                           The Thang,we did a cot after the ruck to include our fng, Quadzilla,named for his quadruplet 3 year olds.We we're all in … Continue reading Twice the trust at the Hive

Highlights

"Highlights" F3 5/25/19  11 PAX for a Glorious morning at the Beehive! Welcome.  Disclaimer. Warm-a-rama: Scissor Jacks, Chinook Squats, Pendulums, Carioca, James Bonds, Shoulder Taps.  Mosey. Clock Merkins, Rockette Hillbillies, Plank Jacks, Squat Potato.  Snake Run. Hanging Leg Lifts, Morning Call, Canoes, Motivators.  Bag Brigade. Wave Derkins, Highlights, Peoples Chair,  Growing Pains, Stations.  Simon Says … Continue reading Highlights

Get up and go

Warm up 3 laps around the parking lot ( jogging the length and sprinting the width., ran to the end of the parking lot and Bear crawled to the flagpole. SS Hops,  Abe Vagotas,  grass pickers,  murkins,  mountain climbers, LBCs,  all in cadence. Arm circles forward and backwards OYO ten count... mosey to the runway … Continue reading Get up and go

Murph Gauntlet

YHC arrived at The Bee Hive at 6:15am to a glorious sunrise and perfect 55 degree temperature to lay the ground work for today's beatdown.  A series of cones and coupons were strategically placed throughout the Bee Hive for want would follow. Cones and  Coupons - placed forty yards apart on un-even grass surface across … Continue reading Murph Gauntlet

AKA Flying Squirrel

It was a beautiful morning at the Swamp where 9 of us gathered. Warm up Mosey, Warm up,Neck rolls, Trunk rolls, Abe vigodas, Grass pickers, Side straddle hops, Mercans, Peter Parker’s, Mayweather, Mountain climbers, Calf stretch, Hamstring stretcH, Bear Crawl Ring of Fire The Thang Squat jump burpees sprint back Catch me if you can - Partner A Crabcakes and Partner B Crabwalks Dercan off of … Continue reading AKA Flying Squirrel