Warm up SS hops, Abe Vagotas, grass pickers in Cadence. Trunk rolls, arm circles and stretching OYO “the Thang” Ran to Catasaqua High School, Did a set of Dips on the Bench. Did some leg exercises and stretches. Ran back to the shovel flag. Countarama, NameOrama and Circle of trust. Thankful for my F3 brothers …
This is abridged version, somehow my last try failed…. Warmup and short mosey,1 round of Iron Clad,plenty of whining,Trojan trot, string of pearls with circles of pain,I stressed core, Rabbit chose and led exercises until six, great COT many prayer requests, Dynamite discussed Beakers one word for the year which is important to me.It was …
Conditions – 23 degrees, clear, breezy (check out the flag), cold. Moon was out. After standing at the flag for a couple minutes pre-workout, we realized it would be prudent to use the building as a wind block. Just us. Warm Up – (OYO) Casey Kasums, Neck stretches, (IC) Grass Pickers, Abe Vigodas, Merkins, Mountain …
It was a beautiful, sunny, windy, brisk afternoon/evening in Trexler Park. Waited an additional five minutes for any PAX looking to post. No other PAX posted and the ruck continued. I say continued because I officially started at my apartment and walked to the park. I decided to ruck with my pack (25#) today because …
Disclaimer was given short Mosey then we did 12 to one count push ups in between push-ups we did side hops both directions, high knees, but kickers, karaoke both directions, then we did a max pull up and when the first guy dropped out we all hung on the bar for 30 seconds followed by …
Warm up 100 yard jog. SS hops, Abe Vagotas, Grass pickers Murkins in Cadence. The Thang Ran at a decent pace to rout 100 and returned completed 3.5 miles. Finished with Countoramma, NameOrama and circle of trust.
Side straddle hops Seal Jack’s Arm circles front then back Abe pagoda Monkey humpers Merkins Peter parker’s Mosey Crab cakes Merkins Derkins Mosey Merkins Derkins Crab cakes Mosey Merkins Derkins Crab cakes Pull ups Legs in on swings Reverse row on swing 30 Second stations of: Battle Ropes Sand bag curls Merkins Kettle Ball swings …
F3 Blast Furnace, Reeves Park, Phoenixville, PA Q : Dial-Up PAX : 5 Conditions : Ground was wet from overnight rain, but cloudy skies showing through some stars Warm-up Stretches 100 – Side Straddle Hops (Jumping Jacks) 50 Toe Touches (moving feet apart two inches for every 10 touches) Arm circles Hip stretches Grass pickers …
Today marked the first day of an afternoon ruck session, normally held in early morning prior to a beatdown. I was noticing no one attending the ruck early in the morning on Tuesday’s and Thursday’s, so I decided to offer the ruck in the afternoon. The ruck was held at Trexler Park in Allentown, PA …
Good cop, bad cop is played where the bad cop picks a hard exercise and the group continues until the good cop pics an easier exercise. Up and over the picnic tables with Burpee’s in the valleys was particularly fun.