OldLVWarm up: marching, (get it? march madness) toy soldiers (more marching), reverse Frankenstein, butt kickers, high knees (double time). Basketball drills – circling the ball around the neck, around the waist, around the knees, around the ankles. Alternating hand catching the basketball between the legs. Knockout. When one PAX gets knocked out he does 10 …
Remember that time in middle school where you wanted to wear shorts yet your mom said it was too cold? Saturday felt just like that… except we all mature-ish should now to know better better to take wind-chill into consideration. 10 PAX showed up for Saturday’s beatdown at the Blast Furnace. The beat down was …
A very respectable group posted on this full-moon Monday morning. Warm up: half-lap around the church to look for the best camera angle to get the full moon in the picture for the Twitter post. IC – imperial walkers, side lunge, grass pickers, Abe Vigodas, calf stretch, hamstring stretch, quad stretch, SSH. Mosey to The …
16-Mar-2019 42 degrees and clear It was great to welcome back two Kotters to the Grill this morning. Pocahontas and Ringworm haven’t been seen since before hunting season last year. They emerged from hibernation to get the blood flowing once again. Day’s Thought: Revelation 21:5 “He who was seated on the throne said “Behold, I …
With warm temperatures and the promise of no running during the workout I expected more Pax to show up. That did not happen. Maybe I scared them away with another promise, “Tons of Fun.” Perhaps they just fartsacked with dreams of kettlebells in their head. Either way you can’t get better in the fartsack. …
WARM UP… SS Hops, grass pickers, Abe Vagotas, neck/ hip rolls OYO , murkins, mountain climbers, SS Hops, Mosey around the outer parking lot. The THANG…. Ran to the bottom of the hill…( dealers choice) each pax picked an exercise, after each exercise we ran to the top of the hill and returned for the …
Disclaimer accepted by all. Warm up; IC- imperial walkers, side lunge, grass pickers, SSH, Abe Vigodas, arm swings, huggy bears, Merkins, Shoulder taps, Mayweathers, Peter Parkers, mountain CLIMBERS, Carolina DRY DOCKS, CALF STRETCH. Alligator crawl to The Thang. The Thang: Partner exercise. Partner A does full court suicide. While Partner A is running, Partner B …
Warm up. SS HOPS, ABE VAGOTAS, MURKINS, STRETCHING OYO. The THANG. Ran up to Rt 100 and back total miles around 3.5 miles Finished with countOrama, NameOrama, prayer request, then Circle of trust. Shout out to all F3 bros that couldn’t make it.
For the past year, a group of men have been meeting every Saturday at Hamburg Community Park for an F3 workout and you have been missing out! You are invited to our One-Year “Manniversary” workout. Where? Hamburg Community Park When? Saturday 30-Mar-2019 from 7:00 AM to 8:00 AM What? An F3 boot camp-style workout Why? …
Warm up: Huggie Bears, Arm Circles, Shoulder stretch, Jog in place, Abe Vigodas, Monkey Humpers, Inchworms, Side straddle hops Mosey to playground- Pullups, Chest rows on the swings, more pullups. Mosey back to parking lot The Thang Circuit training at four different stations. Two minutes at each station: Squats Plank jacks Lunges Burpees Dealer’s Choice: …