03/28/2023 - Swamp - The Return of AAL
Disclaimer verbally accepted by all. Warm-up: IC x 10-20. Michael Phelps, overhead claps, toy soldiers, Abe Vigodas, hill Billys, monkey humpers, Mike Tysons, mountain climbers, SSH. Mosey to pavilion while…
Pax: Long Haul
03/27/2023 - Trojan - Mental Battle Beatdown 202
Conditions: high 40’s. drizzle started at the Early Bird and turned into a hard rain. Early Bird Special- 1 for 2 Miles Started promptly at 5:30 with disclaimer accepted by…
03/25/2023 - Ranch - 10 seconds
Warm up SS Hops, Abe vagotas, Grass Pickers, Stretching (OYO) , Imperial Walkers,Merkins, Shoulder Taps, LBCS, Arm Circles, Hugging Bears Mosey to the Pavilion. The “Thang “ 4 Rounds of…
03/18/2023 - Steel Town - St.Pat’s Steel Town Jig
My first Q at Steel Town.GREAT PAX.Started with disclaimer as usual,accepted.Warmup:StretchesETC. ending with motivators.The Thang:Mosey to pavillion,Irish joke,Exercises:20 step ups,20 durkins,20 dips.Out and back mosey about half mile.Again at pavillion,another…
03/24/2023 - Trojan - Seattle Inspired Beatdown – The Competitive Dora/B-Day Celebration
Hi PAX, I had returned back from Seattle and brought back a workout from F3 Seattle/Ballard that I was honored to be a part of. WARMUP: Running Coupon Drills Set…
03/21/2023 - Swamp - Swamp Creatures
Lovely day at the Swamp. Bunch of patient and hard-working PAX. Warm Up. The Thang. Coupons. Pair up; 20 reps lifting while partner does the abs, then switch. Squats …
03/14/2023 - Trojan - Men’s Workout Accountability Group Bethlehem
Men’s Workout Accountability Group Allentown Warmup: Abe Vigoda, Grass Pickers, Monkey Humpers, Toy Soldiers, Side Straddle Hops, Butt Kickers, High Knees, Boxing Trot, Swan Dive Stretch, Merkins, Peter Parkers The…
03/11/2023 - Ranch - CORE CAMP
CORE CAMP – 3.11.23 Conditions: 37º, light drizzle & light breeze. All in all, a pleasant morning, made that much more as Monopoly, up from TX, dropped by for the…
03/02/2023 - Trojan - In honor of Treehugger
7 pax rolled out for a Treehugger favorite beatdown I borrowed from Cratchet,The Pond.5 core principles and disclaimer given.Warm up stretches,neck rolls,trunk rolls,Abe Vigodas,grass pickers,monkey humpers,plank jacks,39 side straddle hops.The…
03/04/2023 - Steel Town - AO Invasion test @SteelTown
Warm up Moseyed around the park and to the pavilion, SS HOPS, MURKINS, ABE VAGOTAS, PETER PARKER’S, GRASS PICKERS, SHOULDER TAPS, PLANK JACKS, MOUNTAIN CLIMBERS, STRETCHING OYO, ARM CIRCLES,. THE…