YHC answered a call for help from Burns late last night who badly cut the tip of his finger in the kitchen and needed a sub. Insert YHC, happy to help a friend, and already had a Ziggy theme workout ready to go for the Site Q changeover!...
Read moreFollowing a humid 2 mile EC run with Schneider, YHC took the reins for the day last minute while Gucci was off serving his country. YHC cooked up a plan during the run to demonstrate 1 of the core principles of F3. WARM O RAMA SSH IMPERIAL...
Read moreWarm-o-rama. SSH, IST, Whirly with the Clap, Spider Merkins Beatdown. Pretty simple beatdown. PAX choice to start anywhere in the list of exercises and then move down the list after each exercise is completed. Ten sets of each exercise with...
Read moreOnce again I am way behind on backblasts, and this workout was one that came up quickly due to the fact that I didn’t find a Q for the day! To start, as always, we did a Gucci warm-up, with some extra reps to fill the time: 25x...
Read moreWarm o rama SSH x 20IC IST x 20IC Arm Swirls IC X 20 Forward X 20 Reverse Seal Clap X 20 IC OH Clap X 20 IC Ab Bagota x 10 IC 5 Burpees OYO Thang- Grinder w/Blocks – Alt Modes of Transport Station 1 Curls BO Row OH press American Hammer Alt...
Read moreMany thanks to a healthy crew that came out to Parliament this morning. It was a day made for long warmups and lots of reps with blocks, but it was great seeing everyone again. Just as a note to start, I need Qs for July 21 through September...
Read moreSo yeah, the title is pretty much how things started out this morning at #Parliament. YHC had no idea he was on Q so it’s a good thing I decided to show up. I still haven’t checked the calendar to confirm so everyone could of been...
Read moreIt was a beautiful morning and the Q had promised a surprise. YHC arrived early to prepare it and found several cars in the parking lot. After the prep work was complete more cars kept coming and the EC runners made it in. Pony expressed (see...
Read moreToday was a good day, with the boys of F3 getting back together for the first Parliament workout since early March. Social distance was maintained, as the group evened out at an exact 10….meeting all State and official Dash guidelines. The...
Read moreWarm up: All IC X 15. SSH, IST, Whirly w/clap, Abe Vagodas, Squats, Plano Jacks, Arm Swirly F, hold, B, hold, Overhead Claps, hold, Seal Claps, recover. Standing hamstring stretch R foot over L for a 10 count, switch, recover. The Thang: Grab a...
Read moreBelow is your Virtual Weinke for #Parliament: Warm-O-Rama – Arm swirly things forward x 10 IC Arm swirly things backwards x 10 IC RoL hamstring stretch x 10 seconds (1000-1, 1000-2, etc…) LoR hamstring stretch x 10 seconds (1000-1, 1000-2, etc…)...
Read moreWarmorama 15 IC of all SSHs ISTs Arm Swirlies F/R Abe Vigodas Whirlies w/clap Squats Find a spot with a wall – you will also need a broom, or rake, or crack in your driveway 10x donkey kicks on wall 20x side to side bunny hops across...
Read more