Nine men posted to the Trojan this morning, seven of them were on time. We must show up on time for events in our lives. By coming on time it show a level of respect for the time of others, plus you will not miss anything. Give yourself the extra couple of minutes to arrive … Continue reading Crucible
Disclaimer given, warmarama including neck rolls,Huggie bears, trunk rolls,Abe vigodas, grass pickers,merkins,side straddle hops and a 31 count cat stretch for Halloween.The thang 7 diamonds,4 corners with 7times 4 burbees,14 times 4toy soldiers (too wet for flutter kicks),21 times 4 merkins, insert grumbling here,28 times 4 overhead claps.Next a short mosey and onto Aichen legs, … Continue reading Halloween’s spirited beatdown.
Borrowed from a recent workout from F3 Pittsburgh. BLIMPS and BOMBS, people. Weather: 55 degrees with a light drizzle Warm-a-ram-a: 10x – Mountain Climbers 20x – Side Straddle Hops 10x – Grass Pickers 10x – Abe Vigotas The Thang: B.L.I.M.P.S 5x – Burpees 10x – Lunges 15x – Imperial Walkers 20x – Merkins 25x … Continue reading Drizzly Swamp Morning
Warm up. Mosey around the Circle then Bear crawled a quarter, crab walked to the half, Crawl-Beared to 3quarter and high knees to the end. SS HOPS, ABE VAGOTAS, Moracan Sun gods, Grass Pickers, Murkins and Imperial Walkers in Cadence. ” The Thang “ Dealers choice ( each pax took turns running around the Circle … Continue reading Tuesday at the swamp.
Nice morning to workout today. Temperature was in the mid-50s, no wind and nice and dry after quite a few days of some rain. The workout today was inspired from our brothers at F3 Houston. Thanks gents! Disclaimer was given as I rolled up a few minutes late. Warm-Up: SSH x 12, IC Moroccan Sun … Continue reading The Crawl Relays
Stretch Arm circles, neck stretch, Huggie bears, touch your toes, run in place, Warm Up Skip to my Lou across the parking lot, Abe Vigodas, Monkey Humpers, Side straddle hops. The Thang Mosey to pavillion. Alternating leg raises in pull up position, Mosey to swings in playground. Derkins with legs raised in swingseat, plank jacks, … Continue reading STUMP!
Disclaimer given, Warmarama including,SSH,grass pickers, Abe vigodas, neck rolls, trunk rolls, merkins, Peter Parkers, world's greatest stretch. Quick 4 lap mosey around inside perimeter of pavilion. … Continue reading No picnic at the Trojan pavilion this morning.
Disclaimer given,brief discussion about Troy,as for 45 minutes we are Trojan warriors. Warmarama:SSH,Abe vigodas,grass pickers,imperial walkers,plank jacks, mountain climbers,sun God's,neck rolls,trunk rolls. The Thang:Run was broken into 8 unequal … Continue reading A Trojan Mule
Warm-up was arm circles, Huggy bears, ghetto standing lower back stretch, and some grass Pickers, and we did a plank position calf stretch followed by some are burgers, plank Jack's followed by a mosey The Thang.... started off with some harder polls Max then help with five more then around of 10 rose on the … Continue reading Tuesday 9/17/19
Warmarama.... sun gods, arm circles, buggy bears, calve stretch Peter Parker's, plank jacks and a mosey. The Thang.... we did 2 1/2 rounds of the meatloaf massacre challenge... modified ( 10 man makers, 20 overhead claps, 30 dumbells swings, 40 squats and 50 irkins with no blocks or weights. And did 2 laps around the … Continue reading Meatloaf Massacre Challenge Practice
Disclaimer given, Warmarama was Side straddle hops,Abe vigodas,merkins,grass pickers, Peter Parker's, overhead claps.Next a short mosey around the loop and up the drive in search of the first cone to start our suicides.After eventually finding the cone in the dark we started.Ten burpees,ten merkins,ten big boy sit ups,ten squats Then run out and back to … Continue reading Looking for cones in the dark.
5 principles and disclaimer given and accepted wor mosey, high knees, buttkickers, stretching, Abe vigados, grass pickers, short Indian run the thang yhc brought a frisbee for end of summer beat down. Circled up and passed to the pax across from you. A completion would be half number of exercises that time. Initially we thought no … Continue reading Dysfunctional frisbee workout
IRONPAX Challenge : All of September : "Each week during September, a new workout will be announced on Twitter which will be completed during the following week. After completing the workout, the pax will enter his score at F3Greenwood.com " - PRE-REGISTER via that same link. See here for initial video of IronPax 2019, the challenge for this week, … Continue reading Iron Pax Week Zero – The Loredo
Beautiful morning with the fellas as the purple and red sky changed all throughout the workout. Twas Perdy. Perfect conditions. I borrowed the thang from F3 Chicago. Started with the disclaimer and rolled into the warm-up. Warm-Up: Side Straddle Hops: 12 count IC Grass Pickers: 12 count IC Sun Gods: 12 count IC Monkey Humpers: … Continue reading Upside Down Sunrise
Beautiful morning; disclaimer verbally accepted by all. Warm -up: OYO - 5x open the gate. IC - 10-20 reps, imperial walkers, toy soldiers, Abe Vigodas, grass pickers, monkey humpers, overhead claps, Moroccan night clubs, SSH, Peter Parkers and lunges. One mile Indian run. The Thang: Positive Habit Transfer (PHT). PAX lined up at one end … Continue reading PHT
Warm ups Arm circles, Huggie bears, shoulder stretch, behind the back shoulder stretch, touch your toes Jog in place, side straddle hops The Thang Everyone picks up a universal machine weight. Mosey to basketball court w weight and basketball. One guy has to shoot hoops on both ends of the court while the other guys … Continue reading Somebody Stole Rack Weights from the Gym
Started with disclaimer, definitely not a fitness professional.As the old,slow guy wanted to stress importance of core strength for the long haul.Played Archie Bell and the Drells, Tighten up to wake us up,a favorite of high dances 50 years ago. … Continue reading Tighten Up
A sliver of a waning Moon at the Swamp set the tone for the steamy morning beatdown! The theme was 500 reps total divided by 4 sets each of Squats, Merkins, Abs, Side Straddle hops & Imperial Walkers. I knew the bar was set high but we where ready for the challenge! The warm-a-ram consisted … Continue reading Cougar 500 beatdown
Shovel flag planted on a beautiful morning. Disclaimer verbally accepted. Mosey to park entrance. Along the way: butt kickers, high knees, side shuffle, bending, skipping and backwards jogging. Warm - up: IC to 15: imperial walkers, toy soldiers, lunges, grass pickers, Vigodas, SSH, Merkins, Parker Peters, mountain climbers, donkey kicks. 0.0 walk to playground. Runners … Continue reading Hip program
18-Jul-2019 Conditions: mid-70s, damp, 100% humidity 8 PAX joined YHC to celebrate my 55th birthday. F3 is a gift that keeps on giving so YHC thought it would be good to share by doing a 55-themed workout. Mosey to the side parking lot for Warm-a-rama: Arm Circles, Sun Gods, Abe Vigoda, Good Mornings, Side Squats, Best … Continue reading Beaker’s Birthday Beat-down