Upside Down Sunrise

Beautiful morning with the fellas as the purple and red sky changed all throughout the workout. Twas Perdy. Perfect conditions.  I borrowed the thang from F3 Chicago. Started with the disclaimer and rolled into the warm-up. Warm-Up: Side Straddle Hops: 12 count IC Grass Pickers: 12 count IC Sun Gods: 12 count IC Monkey Humpers: … Continue reading Upside Down Sunrise

Dawn’s Early Light

It was 66 degrees at 5:30, dark, cool, dry, no wind. Disclaimer dispatched. Fine conditions for Friday morning F3. We did eventually see the sun during some post-workout mumblechatter at 6:30. Fall is close. I welcome and enjoy the change of seasons, especially at that early hour with good brothers. Warm Up (OYO) Neck stretches, … Continue reading Dawn’s Early Light

Oh Where Oh Where Could Uptown Girl Be?

10 pax gathered on a beautiful morning.  Bird Hole flew all the way from St. Pete's, FL to catch Uptown Girl, but unfortunately he was MIA today.  He said that Uptown had visited his PAX (as we know Uptown is great at keeping up with the PAX connections).  Bird Hole just wanted to return the … Continue reading Oh Where Oh Where Could Uptown Girl Be?

Dirty Harry

  Intro:any new guy Short- Not a professional Modified needed You assume all the risk It assist is needed If you accept these risk strategies Aye Let’s mossy Warmarama- 10 minutes SSH-12 Jumping jacks-lpb Monkey humpers-12 Squats-10 Alabama ass kicker-10 Side lunges-10 Ww2 sit-ups-10 Prom dates-10 Playground- Wheel barrel Broad jump burpees Broken wheel barrel … Continue reading Dirty Harry

The Magnificent 7 Rides Again

Despite 73 degrees and 85% humidity, 7 souls showed up for the Friday morning workout. Not a cloud in the sky, the PAX agreed to disclaimer and we hit it. Tabata-Style Warm Up (Thanks UTG, beginning with a 10 second break between exercises, reducing each interval by 2 seconds served to intensify the pace) (OYO) … Continue reading The Magnificent 7 Rides Again

Summer School

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 … Continue reading Summer School

Dirty Hary 1.0

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 … Continue reading Dirty Hary 1.0

TnT, Tabata n Trojan,a dynamite way to start your day.

A warm,Misty morning about to become a hot,sweaty beatdown.          Warmarama,Sungods, neckrolls,arm circles, trunk rolls, Abe vigodas,grass pickers, imperial Walkers,merkins,side straddle hops.    The Thang... Tabata...Eight cycles curls with coupons,eight cycles bear crawl,eight cycles squats with coupons,eight cycles crab walk.Slow mosey around circle Back to Tabata,eight cycles merkins...brutal,run up the "hill" to … Continue reading TnT, Tabata n Trojan,a dynamite way to start your day.

Weather Forecast Didn’t Mention Rain

Had a plan the night before the workout, but, had to improvise as I woke up to heavy rain outside. Modify as needed! Mosey to Pavillion Warm up- Huggie Bears, Stretching, Nighttclub Rockers, Abe Vigodas, Squats, Side Straddle Hops, Monkey Humpers Rain was a bit light so we ran around the circle The Thang Pull … Continue reading Weather Forecast Didn’t Mention Rain

Knievel’s 100th Workout Celebration!

Kept it simple!!! No warm up. Jumped right in.  I picked 7 of my favorite exercises. Merkins, Plank Jack's, Lbc's, Crab Cakes( in cadence), Squats, Imperial Walkers(in cadence) and Side Strattle Hops....... we did 10 reps of each of these at 10 different stations(total of 100 reps per exercise) with a mosey in between.  I … Continue reading Knievel’s 100th Workout Celebration!

Counting in Canadian

Mid-60s, Off-and-on rain, wet. 1st time Q and started with a fumble.  Forgot my prepped notes and workout at home.  Thankfully, the PAX were ready to jump in when I couldn't remember the names and had to learn how to count. Appreciate the assistance in getting us rolling! Side-note: I am not Canadian but I … Continue reading Counting in Canadian

Splashin thru the Swamp

June 18, 2019 Mid 60's, humid, pouring rain. Welcome to my 1st Q. Sitting in my car, waiting for 5:30 to roll around, my thoughts were no one in their right mind is coming out this a.m. in this nasty, pouring rain. Well I was wrong. Totally encouraged by the 9 PAX who showed up … Continue reading Splashin thru the Swamp

take cover

Rained...a lot...the entire workout. So we kept under the pavilion for the workout. WOR huggie bear, arm circles, best stretch ever, IC - ssh, seal jacks, abe vigado, grasspickers, mountain climbers, plank jacks, merkins, prom dates and single foot prom dates The thang Inch worm length of pavilion - 10 dry docks IC; inch warm … Continue reading take cover

Highlights

"Highlights" F3 5/25/19  11 PAX for a Glorious morning at the Beehive! Welcome.  Disclaimer. Warm-a-rama: Scissor Jacks, Chinook Squats, Pendulums, Carioca, James Bonds, Shoulder Taps.  Mosey. Clock Merkins, Rockette Hillbillies, Plank Jacks, Squat Potato.  Snake Run. Hanging Leg Lifts, Morning Call, Canoes, Motivators.  Bag Brigade. Wave Derkins, Highlights, Peoples Chair,  Growing Pains, Stations.  Simon Says … Continue reading Highlights