OldLV3 PAX posted for a 3-ish mile ruck through downtown Phoenixville – brisk pace, crisp air, and beautiful start to the morning. Given the cool temperatures…rounding up to 20 degrees would be generous…we hypothesized a small, but mighty showing for the beatdown… …but we were wrong. 11 PAX strong including 1 FNG (welcome Abacas) …
12-Jan-2019 18 degrees, clear, no wind YHC arrived at the Grill and began to have that sinking feeling that I would be solo. 7:00 came and went. I was beginning to do stretches and warm up in preparation for a solo run when Mr. Green pulled up a few minutes later followed by Wichita. I …
Warm up: Mosey to the end of the driveway. 1. Side straddle hops 15 in cadence , 2. Abe Vagotas-10 in cadence , 3. Grass pickers, 4. Peter Parker’s, 5. Murkins, 6. Mountain climbers. The “THANG”: Mosey to the pavilion by the football field. 10 count dips on the bench ( each pax for …
NOW YOU KNOW YOUR ABC’s Conditions: 24 degrees and windy, c-c-c-cold until we ducked behind the church to get out of the 8mph wind. Clear morning, bright stars, best time of the day! Attempting to follow an ABC acronym, YHC scoured the F3 site for an alphabet soup of new exercises. The PAX seemed thrilled …
Slushy morning made the Superman’s MORE FUN! via Andy Stanley’s video series: What makes you Happy? Happy Principle #1: NO THING: Happiness is about WHO(S), NOT WHAT! No THING can make us HAPPY! Warmuparama: (~8 min): circle warm-up in synch: 10 count: OYO: head rotations, big arm circles, trunk rotations, runner’s stretch, IC: Abe Vigodas, squats, …
Flag planted. Disclaimer accepted. Warm -up: OYO – neck rolls, trunk rolls, arm circles, and huggy bears. IC – SSH, side lunge, grass pickers, Abe Vigodas, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers, and calf stretch. The Thang: 4 Corners Ladder. 5 rounds of Progressive circuit of 10 reps, 20 reps, 30 reps, and …
How many roads must a pax mosey down until you can call him a man?? The answer was blowin’ in the wind this morning. Feeling more like winter this morning, and a few times we were blowin, and suckin, wind too. Principles and Disclaimer WOR – mosey to bball court then butt kickers, high knees, shuffles, …
Disclaimer accepted by all. (I am still thinking about Beaker’s challenge for a rhyming version.) Warm-up: OYO – neck rolls, trunk rolls, arm swings, huggy bears, leg swing, and quad stretch. IC – SSH, Abe Vigodas, Grass pickers, side lunge, Merkins, Mayweathers, Peter Parkers, and calf stretch. Runners – six hill sprints, 20 dips, 10 …
05-Jan-2019 ~ 40 degrees and light rain. 3 PAX posted for another rainy day workout. The disclaimer was given and we started off by moseying down the street and back (almost had to outrun a german shepherd). We returned to the band stand where the rest of the workout took place due to the rain. …
For Christmas my M gave me an awesome present, the workout cube. A 10 sided cube with different exercises on each side. To start I had four Pax roll to find the exercises for each corner of the parking lot. The workout was going to be 44s. 44s – at each corner an exercise was …