It had been a while since YHC led a musical workout at the Blast Furnace and I was looking for a good use of my new Bluetooth Speaker, so it didn’t take long to decide what we should do…plus Element hadn’t seen my very professional and manly whiteboard yet so there was that reason as …
Nice day and growing # of Pax at the Ranch 5 F3 principles and disclaimer given and acceptedWOR Some light stretching neck rolls, huggy Bears, mosey to b-ball court and circle up for ssh, seal jacks, goofballs, abevigado, grass pickers, best stretch ever, peter Parker’s, shoulder taps The thang sprint 7xs across b-ball court, sideline …
After a COVID scare that kept me away last week, it was finally time for YHC’s first Q at F3 Indian Valley’s The Chieftain! It was another beautiful morning at Franconia Community Park with low humidity (at least it seemed that way for this Georgia native) and 64 degrees and clear skies! 7 #HIM showed …
WARM UP jog in place, boxing trot, butt-kickers, high knees, skip to my Lou stretch, Abe Vigodas, swan dive Side straddle hops Peter Parkers THE THANG Mosey to basketball court 5 sets of Bear crawls across basketball court, 10 squat pulse at each end MOSEY TO PLAYGROUND Split up into three groups. Different exercises in …
Disclaimer verbally accepted. Warm up: IC – grass pickers, Abe Vigodas, side lunge, toy soldiers, imperial walkers. OYO – trunk rolls, calf stretch huggy bears. The Thang: run across the creek to the end of the walking path and back. COT: COR, NOR, announcements, prayer requests.
Conditions: It was a humid and cloudy start to the morning with the sun eventually peeking through with a temperature of 72 degrees. Three PAX felt it wise to abandon the fart sack to post to the first ruck training WOD. Disclaimer was stated and all PAX agreed with an AYE! Warm-a-Rama: All exercises performed between 10-12 …
Conditions: It was a sunny and humid start with a temperature of 71 degrees. YHC posted for the ruck with a 25# ruck sack after a week of feeling ill and recovering from dehydration. “Thang:” I departed from the Shimerville Rd parking lot at 0530 and walked east onto PA Ave. I made a right onto 12th …
Conditions : 74 and Humid PAX for Pre-Ruck : 4 PAX for Beatdown : 9 PAX for Coffeeteria : 4 DISCLAIMER was given verbally Warmup : 10x arm circles – IC Overhead arm stretching Michael Phelps OYO 10x circle arms – IC 10x Daisy Pickers – IC 10x Peter Parkers IC 10x Parker Peters IC 10x …
Just Hold Still F3 Disclaimer Warmarama 3-5 min easy run in parking lot to The Pavilion of Pain 10 Arm Circles Forward & Back 10 Huggy Bears 10 Trunk Twists 10 Hip Rotations 10-20 Knee Rolls 10-20 Ankle Rolls per Side Isometric Holds Each hold about 30 seconds each and/or per side 3 way Isometric …
Warm-a-Rama The warm-a-rama consisted of Jumping Jacks, Abe Vigoda, Grass Pickers, Mountain Climbers, and Best Stretch Ever. The Thang Round 1 – Decreasing rep rounds Start with 12 reps of each, then 10, 8 Manmakers Jumping Lunge (in cadence) Mountain Climbers (in cadence) Push ups Tricep Dips Cross Body Reach Situp (in cadence) Box Cutters …