Inspired by Neon’s workout Tuesday at the Swamp I ‘borrowed’ some of the key concepts for our crisp morning beatdown. Romans 5:3-4 Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance, perseverance character; and character, hope. Warmarama: neck rolls, trunk rolls, side-2-side, Abe Vigoda’s, hurdlers stretch, hip flexor …
The workout theme was perseverance and so was the topic for discussion. 5:30 AM Disclosure followed by a 1/4 mile+ mosey Warm-up: arm circles, sun gods, grass pickers, squats, and lunges Ease in to The Thang with another mosey, then plank work with a discussion of perseverance. Plank jacks, Peter Parker‘s, side planks each side, …
Cool clear morning for Pistol’s vq. WOR – huggie bears, arm circle, abe vigado, grass pickers, side straddle hops, mountain climbers and squats and mosey to bball court The Thang Merkin Jacks 1 merkin:4 plank jacks up ladder to 5:20 and bank down to 1:4 Mosey to playground 10 underdogs then 2 sets – max …
32 degrees with 10 mph wind is enough to raise some tides. With the wind in our back and in our face we embarked on a run to get faster, stronger, and healthier. Disclaimer – given and accepted Warmarama – 4 minutes of dynamic stretches The Thang – Q picks a point ahead (i.e. 3rd …
Conditions:Cold, 28F, Clear Disclaimer Warm Up: -Arm Circles x10 IC -Circle Arms x 10 IC -Grass Grabbers x10 IC -Abe Vagoda’s x10 IC -SSH’s x15 IC -Dial Up Stretch -Mosey 1 mile around the park and then back to the baseball diamond. Sudden changes interspersed of burpees and squats. Thang: -Bearmuda Triangle! Each cone increased …
Windy cold morning. Warmed up fast. 10,20, 30,20,10 of pull ups, swing pulls, and Merkins. (Pull ups to fail) with three running loops of different length interspersed.
Conditions: It was a cool, sunny and dewey start to the beatdown at the Grill in beautiful Hamburg. YHC celebrated his 1yr anniversary of F3 on this day and wanted to guest Q at the place where it all started for him. YHC was also late by one minute to the circle, which meant all PAX …
6 men posted in the rain for my first Q at the Pond.Warmup:Stretches,Abe Vigodas,grass pickers, monkey humpers, motivators, mountain climbers, peter parkers, world’s greatest stretch.The Thang, Blimps with jog,high knees,butt kickers,side shuffels, kareoke, burpees,lunges, imperial walkers, motivators,plank jacks,squats.Jog to pavilion,declines,dips, motivator Jog to the BB court, overhead claps,arm circles,seal laps, motivators.Jog to the stage,balls to …
11 men showed up for a bear of a beat down. We started out the warmarama with some Abe Vagodas Grass Pickers, Plank jacks, moroccan sun gods, Side straddle hops, and calf stretches The Thang – Pax bear crawled in a line. The last Pax ran to the front after doing a Burpee. Then he yelled …
First time Q’ing and I survived!! Workout was a 30min AMRAP (partner workout) of 5 pullups, 10 Merkins, 15 sit-ups. You and your partner can split the work however you want. 5 Burpees at every 1:30. Then we finished off the morning with a 4 min plank switching positions every 30 sec.