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
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
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?
5:30am, 72 degrees and humid, no wind. YHC was honored to have Dropbox Q this morning as he took us on a steady, solid romp. Disclaimer agreed, we got to it on the first Friday of the month. The sun arrives a bit later arrival each week (each day actually). I welcome that as it's … Continue reading Mid-Summer Morning’s Romp
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
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
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
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
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 … Continue reading Three Amigos
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.
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
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!
Apparently we still needed rain but it didn't dampen our spirits. Cool to see a fresh car in the parking lot; Isosceles from Toledo Ohio posted, in town for family and vacation. Conditions: 68 degrees, intermittent drizzle. We jumped on it at 5:30. Warmorama – (OYO) Casey Casums, Mod Neck Stretch, Trunk Roll, Toe Touch, … Continue reading Yup, Still Raining
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
Though it didn't appear that pleasant at 5:15, the WMRP (Wednesday Morning Running Pax) was ready to rock. Conditions: 68 degrees, slight drizzle Warm up: SSH, Abe Vigoda YHC picked up Q duties as we opted for some hills, carving a figure 8 route in the neighborhood, finishing with 4.01 miles under our belts. Mary: … Continue reading The Hills Are Alive…
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
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
We were privileged to have Uptown Girl bring his Tabala and Coupon to Q the workout this morning, especially since a few of us did not have a clue what that was. Be that as it may, we hit it up at 5:30 sharp, no longer in the gloom at that hour. 63 degrees and … Continue reading Tabata for Breakfast
"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
Beautiful 46 degrees with the moon in sight and the sun rising at 0515. Simple workout today. 10 min mosey warm up shuffle to base of hill. 10 full stride repeats 20 second full stride up hill not full sprint. 45 second jog / walk down hill Rinse and repeat × 10 Mosey around fire … Continue reading Rip It and Grip It