OldLVDisclaimer: welcome to F3, workouts are free, open to all men, peer-led always held Outdoors, rain or shine, and end in a circle of trust. I am not a professional, my tires are not certified. everything I say or do is only a suggestion. If you agree to these terms say I. Warmups ups: …
Warmarama Side straddle hops Abe Bagoda Imperial walkers Grass pickers Monkey humpers Arm circles Trunk twist Leg stretch Down dog Up dog THANG balls to wall Dips Step ups Merkins Derkins Irkins Crab cakes Dry docks Lbc’s Left plank Right plank Plank reach through 4 rounds of… 40 sec speed taps 20 sec curls 4 …
Too warm this morning for gloves! Excited to be out for a nice recovery run. Somehow that turned into a few 9 minute miles with my former Air Force Captain. While the plan called for a nice recovery run, we put in a solid effort with pace and conversation. This pace was not what was …
Disclaimer given,Warm up: Kasey Kaseems,arm rolls,neck rolls, trunk rolls,lunges forward and side,side straddle hops,Peter Parker’s, merkins,Abe Vigodas, Monkey humpers.Next an easy mosey around the small loop to complete the warm-up.The Thang:We kicked it off with a count off balls to the wall,then a count off wall sit.We then proceeded to the parking lot where cones …
Round and Round What comes around goes around. I’ll tell you why … Ok I’m done. Disclaimer given. Warm-A-Rama Jog around the block for 3-4 minutes Lunge Hold 20 seconds per side 10 Lunges (2=1) 10 LBAC forward and backward 10 Hugh Bears 5 Slow Monkey Humpers Plank Slow Peter Parkers The THANG The Beatdown …
Several PAX from WHODATville showed up to the Grease Monkey. One of the coolest things about virtual workouts that I hope never goes away after all of this is over. Disclaimer given Warmarama Neck roles Trunk roles 1 2 3’s Little Baby Arm circles Big Baby Arm circles Side Straddle Hops Imperial Walkers The THANG …
Warm up Jog in place, boxing trot, skip in place swan dive Abe Vigodas Peter Parkers Mountain climbers Mosey full lap around ring to bandshell The Thang Squat pulse Decline burpees Mosey to pavillion Pull ups single leg step ups pull ups single leg step ups (other leg) pull ups Mosey- one lap around ring …
It is good the Grill is portable. Our AO has been officially closed for over a month but the PAX are alive and well. At last week’s virtual coffeeteria, the guys decided it was time to get back in the gloom together. Wichita graciously offered his front yard to meet. He even sweetened the deal …
Conditions: It was a beautiful bright, partly cloudy start to the beatdown with some mild dampness from the morning dew with a temperature of 46 degrees. The beatdown started promptly at 0630 with three of us, one PAX member posted just one minute late and added interest to the free of charge of workout :). The …
It was a dark and rainy morning at the Pond. My Co Q Abscess had some exercises ready to get our blood flowing and heart rates up! The workout started promptly at 5:30am with two late arrivals. The disclaimer was read and all PAX responded with an AYE!!! Warm O Rama: We moseyed to the …