Warmorama: Side straddle hop, worrly, arm rotations Round 1: 400 m jog, followed by approximately 35 burpees Round 2: Partnered task of completing 250 WWII and 40 pull-ups Round 3: Partnered task of completing 150 Mer-cans with interval box jumps...
Read more9 Brave pax braved the humidity for a sweaty work out that went a little like this: Warm-a-rama – quick lap around the track to get loose. SSH X 20 Whirlys X 20 Abe Vigoda X 10 Plank Jacks X 15 Merkins X 15 Arm Swirly things X 10 The Thang...
Read moreYHC harkened back to Winkies gone by for inspiration and found my first Q notes from 2014. Grateful to have been part of F3 for that many years! In my absence from Conspiracy it seems as if the way to Education Hill had become darkened, obscured...
Read moreYHC put out a brief pre-blast announcing that today’s workout would address the Conspiracy against pull-ups. Did you know that there are only two AOs in the entire Dash/WeFoCo universe that have true pull-up bars? With a perfect recitation of...
Read moreLooking for a few ideas, YHC thumbed through a few randomly chosen back blasts. The Thang nailed down, YHC added a twist or two and hoped that some PAX showed up. All things considered it was a pretty fine morning at Hanes Park. Temperature in...
Read moreWarm Up – mosey over to the area at the top of the stairs Side straddle hop (jumping jacks) x 19 in cadence Imperial storm trooper (knees to elbows) x 37 in cadence Windmill x 19 in cadence Running with scissors x 37 in cadence Jack...
Read moreBeen a little bit since YHC’s last Q at the Premier Wednesday Workout, #Conspiracy. While I’m sure a fine, fine “beatdown” was planned at the hands, nay “Overhead Snaps in cadence!”, of BAM at #Mayhem, YHC needed to bring a little bit of the...
Read moreIt was a beautiful morning to enjoy a nice beat down. 12 brave Pax showed to be apart of it. Warm -A-Rama SSH x20 (IC) Imperial Storm Troopers x20 (IC) Whirly w/ Clap x 10(IC) Abe Vigota x 6 IC Squats x 10 (IC) Merkins x 10 (IC) mosey over to the...
Read more12 PAX posted for a Bueller? led beatdown around his old stomping grounds. We welcomed an FNG and provided a VERY thorough disclaimer that probably came across as a list of really great reasons to stay in bed. After that, we circled up for...
Read moreWhen Tonka threw out some plans for a surprise birthday beatdown for Ziggy at Washington Park, the original Q, Palin (who is in the same GA group as Ziggy), found himself searching for a sub last minute. Despite YHCs wanting to be there in...
Read moreVirtual workout To celebrate the start of social distancing, week #2, here is your virtual Q. I wrote it to be FNG (friendly new guy) friendly, so feel to share or forward to anyone that may be interested. Select a track or a block of your...
Read moreWe split the body in 2, upper half and lower half. 20 Irkins 30 dips 40 jack reachers 30 seal claps 20 overhead claps 10 derkins run up and max on pull ups or 60 sec hang repeato x3 on track side to side step throughs broad jumps...
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