06/02/2022 - Trojan - Mini-Murph
Mini-Murph,in honor of Lieutenant Murphy and all our war dead,for Memorial Day.Warmup,1 mile run,Half reps of full Murphy due to weekday time limits,Mary,COT.Thx gents always a
Pax: Long Haul
06/11/2022 - Ranch - Son of Hypermotivator
Another glorious morning at the Ranch! YHC dug in to the archives to re-visit the Hypermotivator workout (exercises added to the standard motivator) from August of 2019. They were: Mountain…
06/09/2022 - Trojan - The Rocky Balboa Beatdown
Core principles and disclaimer stated and agreed upon. Warm-a-rama: Mosey from the pavilion to entrance of Lone Lane Park, then back to the pavilion. 10 SSH Double Knee pulls OYO…
06/07/2022 - Swamp - Men’s Boot Camp Workout at 5:30 in the Morning. Lehigh Valley, PA
Men’s Boot Camp Workout, Wescosville, PA Knievel had to leave early so Long Haul led the last 10 minutes. Short mosey, warm-0-rama, Abe Vigodas, grass pickers, shoulder taps, plank jacks,…
05/26/2022 - Trojan - Trojan Run and Gun
WOR – Huggie Bears, arm circles, stretching, imperial walkers, walking lunges, toy soldiers, bear crawls and a few others The Thang – Run half way around the loop and…
05/30/2022 - Bee Hive - Memorial Day Murph
Disclaimer given and accepted. The Thang: The Murph – 100 pull-ups, 200 Merkins, 300 squats, and a 2 mile mosey. Finished in an hour. COT: COR, NOR, announcements, prayer, and…
05/24/2022 - Swamp - Suffering Produces Hope
After a 6-month hiatus from F3 follies, Neon was reignited to Q a beatdown at the Swamp. The program consisted of near-constant movement with alternating cardio and bodyweight exercises. The…
05/12/2022 - Trojan - The Fourth F – flossing
6 pax for an educational beatdown about fitness and oral health.Disclaimer given and accepted.Warmup done.The Thang:4 workout centers with mosey in between.At each site a short briefing about dental disease…
05/22/2022 - Ranch - Fish Fry Beatdown at the Ranch
Disclaimer verbally accepted by all. Warm-up: IC x 10 – overhead claps, huggy bears, toy soldiers, imperial walkers, grass pickers, Abe Vigodas, monkey humpers, Peter Parkers, mountain climbers. Goof balls,…
05/19/2022 - Trojan - Monopoly’s Beatdown of Chance
Conditions: 53° Light Rain Core principles and disclaimer stated and agreed upon. Warm-a-rama: Jog in place 12 SSH (cadence) Arm circles. Forward and reverse. Small and Large. 12 Imperial walkers…