Thunderstruck 100

Was given the opportunity to lead these great men at 9pm the night before. Nothing else could give me greater joy then to celebrate my 100 workout by giving the PAX a good beatdown! 50 degrees with some rain and a cold front quickly moving in made the occasion more intimate of the spiritual variety. … Continue reading Thunderstruck 100

multi-merkins

Cool Morning at the Trojan, YHC arrived just under the wire to avoid penalty burpees-core principles and disclaimer given and accepted w/ aye! WOR - mosey to bball court for huggy bears, arm circles, ssh, goof balls, abe vigado, grasspickers, alabama asskickers, mt climbers, peter parkers, best stretch ever, monkey humpers The thang lunge to … Continue reading multi-merkins

Swamp 11/5

Warm ups.... trunk rolls, grass pickers, abe vegotas, plank position calf stretch, plank jacks....mosey We started off with a 12ish minutes of legs. We had 10 guys and each picked their favorite exercise. Some of which were, squats, calf raises, star jumps, lunges, Bonnie Blair's, 521 motivators, and a few more I can't remember....mosey to … Continue reading Swamp 11/5

Spartan 15, 30, 50 Abs, and More

Our first cold day of the season is upon us. But for those seven Spartans that showed up for this workout the cold didn't last long. What we did was hard and challenged even the best of us. We stayed together as brothers should and got the work done. Warm Up: Mosey to the park … Continue reading Spartan 15, 30, 50 Abs, and More

Halloween’s spirited beatdown.

Disclaimer given, warmarama including neck rolls,Huggie bears, trunk rolls,Abe vigodas, grass pickers,merkins,side straddle hops and a 31 count cat stretch for Halloween.The thang 7 diamonds,4 corners with 7times 4 burbees,14 times 4toy soldiers (too wet for flutter kicks),21 times 4 merkins, insert grumbling here,28 times 4 overhead claps.Next a short mosey and onto Aichen legs, … Continue reading Halloween’s spirited beatdown.

Drizzly Swamp Morning

Borrowed from a recent workout from F3 Pittsburgh.  BLIMPS and BOMBS, people. Weather: 55 degrees with a light drizzle Warm-a-ram-a: 10x – Mountain Climbers 20x – Side Straddle Hops 10x – Grass Pickers 10x – Abe Vigotas   The Thang: B.L.I.M.P.S 5x – Burpees 10x – Lunges 15x – Imperial Walkers 20x – Merkins 25x … Continue reading Drizzly Swamp Morning

Tuesday at the swamp.

Warm up. Mosey around the Circle then Bear crawled a quarter, crab walked to the half, Crawl-Beared to 3quarter and high knees to the end. SS HOPS, ABE VAGOTAS, Moracan Sun gods, Grass Pickers, Murkins and Imperial Walkers in Cadence. ” The Thang “ Dealers choice ( each pax took turns running around the Circle … Continue reading Tuesday at the swamp.

Groundhogs Day

What sounds better at 0530 in the morning? Bill Murray doing the Dab or  1.5 mile run, 100 Burpees, 40 push-ups, 40 Squats, and 40 sit-ups.  Regardless this workout will leave you feeling like it's Groundhogs Day. Disclaimer - non professionals, rotational leading, modify as needed, agree say Aye Warmarama - some important stretches followed … Continue reading Groundhogs Day

Overtime Smoked the Q

It was a beautiful morning for a work out.  Uptown girl I had a few words for all of us before the workout began.  “10 Burpees for every Pax for every man that is late. Warm up Side straddle hops Grass pickers Abe  Vigodas Mercans Shoulder Taps Mayweathers Mountain Climbers The Thang Bear Crawl up … Continue reading Overtime Smoked the Q

It’s the Playoffs, Baby!

10/12: Disclaimer verbally accepted by all. Warm-up: OYO - Casey Kasems and toe touches, neck rolls and trunk rolls, huggy bears and shruggy bears.  IC - night clubs, OHC's, imperial walkers, toys soldiers, reverse lunge, side lunge, grass pickers, Abe Vigodas, goof balls, and mountain climbers.  OYO - calf stretch.  Mosey to baseball diamond. Running: … Continue reading It’s the Playoffs, Baby!

The Crawl Relays

Nice morning to workout today.  Temperature was in the mid-50s, no wind and nice and dry after quite a few days of some rain.  The workout today was inspired from our brothers at F3 Houston.  Thanks gents! Disclaimer was given as I rolled up a few minutes late. Warm-Up: SSH x 12, IC Moroccan Sun … Continue reading The Crawl Relays

STUMP!

Stretch Arm circles, neck stretch, Huggie bears, touch your toes, run in place, Warm Up Skip to my Lou across the parking lot, Abe Vigodas, Monkey Humpers, Side straddle hops. The Thang Mosey to pavillion. Alternating leg raises in pull up position, Mosey to swings in playground. Derkins with legs raised in swingseat, plank jacks, … Continue reading STUMP!

Einer Hunndert

Einer Hunndert This workout was created in an attempt to build on our increase IronPax fitness level. That is hard to match without the coupons. Moseyed to the park for Warm-A-Rama then moseyed to the parking lot for The THANG 50 reps of prescribed exercise at point A run 100 yards to point B 50 … Continue reading Einer Hunndert

No picnic at the Trojan pavilion this morning.

Disclaimer given, Warmarama including,SSH,grass pickers, Abe vigodas, neck rolls, trunk rolls, merkins, Peter Parkers, world's greatest stretch.                                         Quick 4 lap mosey around inside perimeter of pavilion.                      … Continue reading No picnic at the Trojan pavilion this morning.

A Trojan Mule

Disclaimer given,brief discussion about Troy,as for 45 minutes we are Trojan warriors.                                       Warmarama:SSH,Abe vigodas,grass pickers,imperial walkers,plank jacks, mountain climbers,sun God's,neck rolls,trunk rolls.                   The Thang:Run was broken into 8 unequal … Continue reading A Trojan Mule

Going Backwards for Starsky

In the F3 Lexicon you will find the term Starsky.  The act of Fartsacking a Workout while still Posting for Coffeeteria.  Starsky was from the popular 1970's TV sitcom Starsky & Hutch.  Since I haven't watched the series, I can only imagine Starsky was frequently late for things.   Wikapedia tells us Starsky was a dark-haired, … Continue reading Going Backwards for Starsky

Tuesday 9/17/19

Warm-up was arm circles, Huggy bears, ghetto standing lower back stretch, and some grass Pickers, and we did a plank position calf stretch followed by some are burgers, plank Jack's followed by a mosey The Thang.... started off with some harder polls Max then help with five more then around of 10 rose on the … Continue reading Tuesday 9/17/19

LongHaul’s 69th Bday Celebration Beatdown!

Perfect conditions for a Birthday Beatdown in the gloom!  51* very high ceiling with plenty of stars and a half moon.  Feels like Fall baby!!  Little extra Warm-a-rama with Huggie bears, arm circles, Abe Vigoda, Monkey Humpers, Goof Balls, Side Planks, Worlds Greatest Stretch, Peter Parkers, Merkins. The Thang:  All 69's (4 glorious sets) in-between … Continue reading LongHaul’s 69th Bday Celebration Beatdown!