OldLVBeat the Q: Each member of the pax was assigned a body part (chest/arms, abs, legs) and then each member took turns picking the exercise that worked the assigned body part. The Q had to go to failure and the goal was for the Q to outlast the rest of the pax. The Q was …
Warmarama 1. Side straddle hops, monkey humpers, grass pickers Parking lot of pain 1. 15 diamond merkins, 15 close elbow merkins, 15 wide merkins. Squat position for 6, designated man calls out when to run parking lot up and back. 2. 20 ground dips, 20 one-leg dips left, 20 one-leg dips right, Squat position for …
Tuesday, January 9, 2018 It was a comparatively balmy morning in the Swamp at ~ 25°C…had to shed a layer of clothes. Disclosure as we moseyed… Warm-a-rama: We moseyed to the end of the lane for a short warm-a-rama of Sun Gods, Abe Vigodas, and Mountain Climbers. As we moseyed to the band shell, we …
15 degrees, light breeze Disclosure warmarama: ssh, mountain climbers, Moroccan night clubs mosey around upper loop The Thang: Hourglass (start with 50 reps, ladder down 40, 30…to zero, different exercise for each set of reps….alternating an upper lap run and 2 minute plank for the rinse between exercises….then ladder back up to 50) 50 merkins …
THURSDAY, JANUARY 4, 2018 I heard it is going to get cold this year. The F3 mantra is there is no such thing as bad weather, just bad gear. It was cold, but not cold enough to snow. YHC rolled in right on time to Q this workout. Flame and Beaker in position to help …
Temperature feel was -10°. So the warm-up was a brisk alternating between Merkens and hundred yard sprints. Did it five times starting with 50 Merkens and working our way down reducing by 10 each time. Main workout was one minute high-intensity interval‘s followed by a rest. Of dealers choice of abs. High intensity included The …
9 Pax posted to bring an F3 workout to Hope Rescue Mission. We welcomed 17 FNGs! It was a great time with the guys, lots of fellowship and encouragement. Demo, Slowbear, Beaker, Flame, Doubtfire, Corruption, Feedbag, Bogey, Treehugger Mountain Man, Marley, Bishop, Preacher, Backspin, Emeril, Crosscheck, Stud, Samson, Bomber, Steel, Miyagi, Munchie, Hair band, …
2 degrees, no wind disclosure warmarama: SSH, Mountain Climbers, drill sergeants (up downs) mosey to bathroom building Circuits: Round 1 (10 reps for all exercises with reps) Circuit A: BTTW (as long as possible), donkey kicks, people’s chair (each pax counts out rep individually while everyone does air presses)…back other direction with air punches run …
Phil. 4:8 “Whatever is . . . think about such things.” Oh, the weather outside was frightful, but the PAX were thinking about things that are true, noble, right, pure, lovely, admirable, excellent and praiseworthy, not the cold weather. It was a mind over matter morning as the site Q was considering cancelling the workout …
It was very cold at the Swamp but that doesn’t alliterate very well…it was 9°F with a light breeze which pushed the limits of our zero degree cancellation policy. Nonetheless, two PAX swallowed the red pill this morning and posted for a frosty frolic in the fen (ah, that is more catchy!). What a great …