Warm up Arm circles Hip rolls Sun gods Grass pickers Abe bagoda Hip stretch Plank Lunge stretch Run to park Push ups Pull ups Squats Crunches Use swings to left right alternate Run through woods Push ups Squats Crab cakes Crunches Walking lunges Dry docks Run to pavilion Dips Push up Derkins Erkins Step ups …
Disclaimer was given…… Warm up….. Side lunge left, side Lunge Right, Abe Vegotas, Sun Gods, shoulder Taps, plank jacks, merkins The Thang…. We started off in the parking lot at one end with 12 to 1 merkins. 12… mosey to the other side, sshops for the 6, 11 merkins…. mosey to the other side ss …
Always music! Sets of Tabata: 40 seconds on, 20 seconds off x 3: Pull Ups, ‘Mercans, In and Outs, Squat, Superman, Lunge, even Wheelbarrows Bo Nickal workout: 25 pushups, runway and back, 20 sit ups, run, 10 lunges, run, 5 burpees, run Mary and Broga
Five #HIM met up for some fun at the Blast Furnace. The disclaimer was given. We circled up for warm up of Arm Circles, Circle Arms, Imperial Walkers, SSHs, and light stretching. Then we took a warm up lap around the park. We went to the baseball outfield where Katniss & YHC had laid out …
Warm up SS hops, Abe Vagotas, Grass pickers, Imperial Walkers, Moroccan Sun Gods, Huggy Bears, Murkins, Shoulder Taps, Neck and Trunk Rolls OYO. Moseyed 1/2 mile to the Ranch park#2 each pax picked a workout exercise to perform. Dips, Murkins, pull-ups, swing Murkins ( feet up on swings) dry docks, Crab Cakes, big boy sit …
F3 Disclaimer- By Sensei Warmarama Approximately 8 min easy run around Emmaus Park and then circle up back at shovel flag 10 Arm Circles Forward & Back 10 Huggy Bears 10 Trunk Twists 10 Hip Rotations 10 Side to Sides 10-20 Knee Rolls 10-20 Ankle Rolls per side The Workout 2 …
Conditions: It was a sunny and cool start to the beatdown with a temperature of 71 degrees. There was a lot of commotion to start the beatdown due to construction occurring a few hundred feet west of the “Hive” on Shimerville Rd. Eight PAX posted YHC return to Q at the “Hive.” Warm-a-Rama, Thang, Mary: The …
Conditions: It was a dark start to the ruck with clear skies and comfortable temperature of 71 degrees. Two PAX left the fart sack to trek 3.4 miles prior to the start of the Beatdown at 0630. Thang: YHC and Mani trekked away from the “Hive” up South Mountain Drive to the Dog Training center and …
YHC had been fortunate enough to Co-Q the launch of the Chieftain with Uptown Girl. I saw this as an opportunity to check back in on the men of Indian Valley and run an Andre Agassi themed beat down. Andre Agassi’s story is one of risk, reward, set back and redemption. He also sports a …
The clown car from Indian Valley down to Valley Forge is getting fuller, as both Fonda and Munchkin joined YHC on the short drive down 113 and 29 into the beautiful borough of Phoenixville and it’s crown jewel, the Blast Furnace! This was Munchin’s first time experiencing another F3 AO and I was on Q! …