The nominated Q was not present, so scramble start for this Q. Off for a 0.5 mile warm up run. The main event was set with teams of three men. Each man picked a style of merkin and each man in the team did it to max together. After each team had done three sets, … Continue reading Ouch
Today’s theme is the humbling reminder that TODAY we’re all 1 day closer to ‘leaving’ than YESTERDAY! My younger son’s friend lost BOTH grandfathers within a week . . . also, day of workout I failed to make the connection with Pearl Harbor Day that made our theme even more fitting! Warmuparama: OYO: head rotations, big arm … Continue reading Q4: Leave right
The Q was voluntold due to an unexcused absence. Theme of the day was elevator: I., 5, 10, 15, 20. It seemed better in theory than reality, especially when it was Burpee time. Sets included: calf raises, SSH, v-sits (the 1, 2, 3, 1 count was a bit much), American hammers, incline merkins, box jumps, … Continue reading Fleetwood Tough
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
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%
Seven guys each took charge of six minutes of the Q. The goal was to see which Q could bring the most pain. The result was an impressive level of max output for 42 minutes.
Run the park in a figure 8 pattern stopping at 3 points (both ends and the middle area). First stop is 80 reps of the assigned exercise. Next stop is 70 reps, then 60, etc. Once you reach 10 reps, repeat 10 again and start counting back up by 10 at each stop. Typically we … Continue reading Crazy Eights
3x3 basketball with the scoring playing choosing the punishment in reps of 20 for each bade basket. Then, 3x3 hotbox (ultimate Frisbee) with the scoring teaming doing squats/merkins whiles losers walk.
Standard fare of merkins, dry docks, flutter kicks, people's chair with run in between each exercise. Last 15 minutes was crab soccer and bear-crawl handball. Good times!
60 seconds of max effort then change to another exercise for the same. Do it for 15 minutes. No break. Alternated with legs, chest, abs. Then 30 minutes of soccer. Penalty for out-of-bounds or being scored on was merkins.
A beautiful, muggy morning at the Pond; DAYLIGHT at the start is GOOD! Nice to have 2 pax 'under 20' home from college! NEW & IMPROVED version of TREASURE 5/16 @ The Swamp (THX Uptown Girl)! F3's IM3 is based on Jesus's command to love God 1st & 'other people' 2nd! We shared 6 bible … Continue reading IM3: I am 3rd
NEW & IMPROVED version of TREASURE 5/16 @ The Swamp (THX Uptown Girl)! F3's IM3 is based on Jesus's command to love God 1st & 'other people' 2nd! We shared 6 bible verses while introducing some new exercises. Stretches: head rotations, big arm circles, trunk rotations/elbows out, Abe Vigodas, runner’s stretch, squats, heel raisers Thang … Continue reading IM3 The Pond 5/18
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!
We did 24 exercises, 3 sets of each. 20 seconds on, 10 seconds off. 1 minute break after 7 exercises. There were 28 total, we did not finish in time. See post pic to see list.
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
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
Indian mosey with merkins led by rotating frontrunner. 3x Pullups to failure. Then master blaster to finish out. I Corinthians 12 talk about body being made up of many parts--each with different gifts.
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
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