OldLVWarm up jog in place, boxing trot, butt-kickers, high knees, skip in place, skip to my Lou stretch, swan dive Shoulder taps Mountain climbers Mosey around the ring to pavilion The Thang Everyone partners up Plank position, head to head with your partner and tap their shoulder- 20 reps While on your Six, facing your …
Conditons: It was a dark, clear and brisk 12 degrees to begin the ruck from the ‘Hive’ at 0536… a little late getting off the ground. “Thang:” Hush Puppy (FNG), Quadzilla and Dynamite trekked from the Shimerville Rd parking lot of the ‘Hive’ and traveled east onto PA Ave. We then traveled south onto 12th …
Warm Up: SS Hops, Abe Vigodas, Grass Pickers, Toe Touches, Leg Stretches, Mountain Climbers, Downward Dog-ish Stretches, Squat Jumps The Thang: Mosey – one lap around The Ranch 10 minutes of 7-10 Burpees per minute alternating with squats, lunges, stage step-ups, LBCs Team up/Relay: 3 PAX mosey from Stage to BBall Court and back while …
It was a very chilly 8 to 12° morning, but the guns we blazing regardless. Another on of Sensei’s we’ll designed upper body workout. Warm Up 800m (½ mile) @ Easy pace or 150 Side Straddle Hops – Conversational pace and can breath out of your nose only. 10 LBAC, 10 Huggy Bears, 10 Abe …
Dynamite hit his 50th workout at a blazing pace and was graced with keeping sweet lady glittersparkles off the tarmac. Somehow he was managing to balance Lady Glittersparkles on his back for some of the bear crawl. We stayed under cover for most of the beatdown to keep our paws dry. WOR Arm circles, huggie …
Quick disclaimer, then the pax ran 22 minutes out including up a hill, then 20 minutes back to the start, stretched, circle of trust. Hard, stop. modification included 40 lb vest.
F3 Blast Furnace, Reeves Park, Phoenixville, PA PAX : 3 Conditions: Cloudy and overcast 41 degrees Warm-up Stretches Mosey around Reeves Park (1 loop, 0.5 mi) Arm circles (Side, front up high above head) Seal-claps 20 – Side Straddle Hops Imperial walkers with a squat thrust (no merkin) The Workout – Amphitheater Repeat 5 times 10 …
Warm up SS hops, light jog. The Thang. Ran 3.4 miles and pushed myself to keep moving forward. Finished with a 50 yard sprint to finish. Finished and thanked the Lord for giving me the strength to show up.
Warm up jog in place, boxing trot, butt-kickers, high knees, skip in place stretch, Abe Vigodas, swan dive Peter Parkers Mountain climbers It was raining so we worked out in a pavilion. Circuit training in 3 different stations in triangle formation. Jog 2 laps around perimeter of pavilion after each station 1st circuit- 20 reps …
A respectable trio posted to the Grill for a mid-winter workout. Conditions were damp, chilly, but sunny. Ditto showed up exactly at 7:00. He wasn’t planning to come but just had to show up to share his birthday F3-style. We’re glad he graced us with his presence. Warm-a-rama: Arm Circles, Sun Gods, Trunk Rolls, Abe …