Disclaimer accepted verbally. Mosey with side shuffle, high knees, butt kickers, bending, skipping, and karaoke. Warm -up: IC to 11 in honor of 7/11 day, (no free slushies here). Imperial walkers, toy soldiers, side lunge, Abe Vigodas, grass pickers, SSH, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers, donkey kicks. 1/2 lap Indian run around …
We started with a warm up of huggy bears, sun gods, plank jacks, mountain climbers, shoulder taps, and a mosey. The Thang Deconstructed motivators…..10 count motivators then 10 squats, a short mosey and 10 merkins with a plank till the six 9 count motivators 10 squats, short mosey, 10 merkins plank till the 6 8 …
8 PAX showed up on a hot and HUMID Phoenixville morning to enjoy some of my favorite F3 things! Quick disclaimer then circle up around the flag to warm up: Sun Gods (a fair amount OYO) Imperial Walker x 15 Copperhead Squats x 15 Continue the warmup with an Indian Run around the perimeter of …
The weather was hot and miserable. The VQ (Lucky Punk) mailed in this workout to YHC, something about a trip to New York he couldn’t reschedule. Three PAX (Quadzilla, Boots, and YHC) showed at 0530 for a 3 mile Ruck up 10th Street Hill. Some of us (YHC) walked with no sack, because of back …
At 5:30a, it was 72 degrees and humid, but the three of us were just glad to be out on this slightly post-holiday weekend. Warmorama – (OYO) Casey Casums, Mod Neck Stretch, Trunk Roll, Toe Touch (IC) Mountain Climbers, Peter Parkers, Merkins, Side Lung, Forward Lung, Mosey 1 ½ times around the building with some …
The Trojan was temporarily renamed The Flying Camp. (Reserve regimen mostly from PA that protected NY and NJ during the revolutionary war) Warm-A-Rama: 10 SSH, 10 Abe Vigodas, 1776 run (one mile loop with 1-7-7-6 burpees at each of the quarter miles. The Thang: Began with Independence Ladders: (Jacob’s Ladder starting at 7/4) Squats then …
It was a beautiful 60 degrees in Macungie. The packs was nervous because YHC was taking so long to unload the car with all the coupons. (55lb bucket, two cinder blocks, 20lb weight vest, 55lb dumbbells) DISCLAIMER – not a professional, modify suggestions to your Fitness level, you assume all risks. State “aye” if you …
Conditions – 100% humidity, 70F, Clear Disclaimer Warm Up: -SSH x15 IC -Gronkowskis (you are welcome Tuck) x10 IC -Imperial Walkers x15 IC Thang: -Reminded the PAX that there are exactly 1,776 yards in 1.01 miles, so we took the opportunity to remember Independence Day by running that down on the Schuykill River trail -After …
29-Jun-2019 Conditions: mid-60s, Sunny, Humid Not too hot at the Grill but plenty humid. YHC awaited the arrival of the faithful — the usual suspects appeared along with an FNG who was EH’ed by General who did not appear — naked post! Nonetheless, it was good to welcome this unsuspecting man to the Grill. We …
Saturday 6/29 backblast, Tuck’s VQ ! A beautiful 70 degrees and no clouds anywhere 4 PAX for a 3 mile preruck 13 PAX for a Tuck VQ Beatdown! Warmup – Arm circles Circle arms Introducing the Gronkowski (kind of like a touchdown ground touch/sky touch) Imperial walkers ~1/4 mile mosey over to Flippers Club (local …