Warm o rama 25 SSHs 25 ISTs 5 Abe Vagodas high plank, 5 merkins, into down dog dog (right leg up; left leg up), into low plank, and back to high plank (repeato) 20 arm swirly things Mosey to Education Hill for the Thang: DORA, pure and simple...
Read moreFrom IPC: “Biggio and Bagwell? Brunzell and Blair? Nope, the real Killer B’s makes its debut for IronPaxChallenge Week 1“ Warm-o-rama 10 Imperial Storm Troopers .3 mile run to the field The Thang 5 Rounds 10 yard Broad Jump / Bunny...
Read moreWarm-o-rama SSH x 20 IC IST x 20 IC Abee Vigoda x 6 OC Copperhead Squat x 10 IC The Thang Parking Lot Line Work 20 parking spots, perform exercise at line and mosey to the end and back in between. Upon return, get block and move to next...
Read moreIt would have been easy for YHC to take the day off to celebrate his 33rd birthday, but instead, like 9 other Dash PAX, the decision was made to get better at Urban Assault. The temperature was cool(ish) and the humidity was nowhere to be...
Read morePAX of 20 (yes, YHC understands that only 19 PAX are listed…technology failure this am, can’t recall 20th PAX) converged at Conspiracy this am for Lysol led Q. YHC was rather impressed that 20 PAX showed up for a rare #Redwood Q, so...
Read more7 Pax paid a visit to the Village Doctor this morning. Everyone met their full deductible of humidity in the 45 minute visit. WARM-O-RAMA: The usual stuff for Goofy THE THANG Call it Kevorkian, Partner Assisted Suicides or whatever you want...
Read moreWarmarama (IC): Mountain Climbers x 30 Downward/Upward Dog combo Grassgrabbers with Clap x 20 Abe Vigoda x 5 ASTs F x 10 + B x 10 Seal Claps x 10 OH Claps x 10 The Thang: Mosey west on 5th Street to the train trestle for Pull ups x 20 Triple...
Read moreI was asked by the Spamtan to Q Puragtory well before he assumed the mantle of F3 leadership. I agreed of course but then once he became the Spamtan I knew I was gonna have to step up my game. I did this mostly by promptly forgetting the date...
Read more23 Handsome Pax showed up this morning for a muggy, bittersweet Conspiracy. The bitter part of the workout is a personal thought as it is nearly time to say au revoir to F3WS for an extended period. The sweet part is appreciating the...
Read moreQ #2 for YHC this week after being away for a while. Begged, borrowed, and stole from old workouts to come up with a plan. As always, it looked better on paper than in execution. (Showed up with 1 minute to spare while the PAX had already...
Read moreYHC picked up the Substi-Q at Charlie Foxtrot for Blue Light Special, and I think it turned out alright. Seven PAX posted at the Novant overflow parking lot. Since it was covered in cigarette butts, we moseyed over to the lower parking lot of...
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