THE SCENE: Mid-20’s, slight breeze F3 WELCOME & DISCLAIMER Done & Done WARM-O-RAMA: 20 SSH, 5 burpees OYO, 10 daisy picker, 5 burpees OYO, 10 arm circle fwd/bck/front/overhead, 10 squat OYO, intro to Colt 45 (45 CMU curls, similar to 21’s. 15 from bottom to halfway point, then 15 from halfway point up to the top then 15 full…
THE SCENE: Dark & nice F3 WELCOME & DISCLAIMER I am not a professional, you know your body better than me and push yourself don’t break yourself. WARM-O-RAMA: 20 SSH 10 Daisy pickers 15 Imperial walkers 10 Hillbilly walkers 5 burpees OYO THA-THANG: Gassers – start out with two burpees then go to station one, complete exercise, then back…
THE SCENE: Flippin cold but no wind! F3 WELCOME & DISCLAIMER Done and Done. WARM-O-RAMA: 25 SSH IC, 10 Air Squat IC, 5 Burpee OYO THA-THANG: We all know how the song goes, on the 1st Day of Christmas… yea so after each new day is introduced, we ran ~100 yds. On the First day of Christmas, F3 gave…
THE SCENE: Cold F3 WELCOME & DISCLAIMER Done & Done WARM-O-RAMA: SSH x20, Daisy Picker x10, Imperial Walker x10, Merkins x10 OYO, Arm circle fwd/bck x10, Michael Phelps THA-THANG: Mosey to playground 3 – 10 minute rounds of cards. PAX each choose a card and complete corresponding reps/suit. Each 10 min round has different workouts for each suit except for…
THE SCENE: 60’s and beautiful F3 WELCOME & DISCLAIMER Done & Done WARM-O-RAMA: SSH x20, Daisy Pickers x10, Imperial Walker x10, Squats IC x10, 10 arm circle fwd/bck IC, 10 push-ups OYO, Michael Phelps THA-THANG: Eagles fitness test – max push-ups, max big boys 2min Tabata Round 1 Overhead CMU press Air Squats Round 2 Bi’s, Tri’s, Burpees Round…
THE SCENE: Chilly with clear skies F3 WELCOME & DISCLAIMER Done & Done WARM-O-RAMA: SSH x25 IC, Daisy Pickers x10 IC, Hill Billies x10 IC, Arm Circle Fwd/Bck 10x IC, Michael Phelps OYO THA-THANG: Grab CMU and head to end of parking lot by restrooms for gasser explanation. 7 Overhead press buy-in – Gasser round 1A w/CMU Move to…
THE SCENE: Upper 40’s F3 WELCOME & DISCLAIMER Done and Done WARM-O-RAMA: SSH x25 Daisy Pickers x15 SSH x20 Mosey around the parking lot Fitness test – max push-ups & max Big Boys in 2 minutes (YHC will hold this test every time I Q) THA-THANG: Turns out all we needed was a some very intense 11’s… Overhead CMU…
THE SCENE: High 50’s and chilly F3 WELCOME & DISCLAIMER Nailed it! WARM-O-RAMA: SSH 10 Daisy Picker 10 Imperial Walker 10 Hillbilly 10 Burpee 5 OYO THA-THANG: Round 1 30 – Big Boy 30 Squat 15 Jackees 15 Iron Mikes Wait until all-in and do Apple Turnovers (crab walk to point A ~5 yd, bear crawl back, crab walk…
The Scene Slightly chilly upon arrival so Mohawk and I got a quick run in to warm up Disclaimer This is a free, volunteer, peer-led workout. I am not a professional fitness instructor. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. Core Principles (1) Be…
THE SCENE: Beautiful morning F3 WELCOME & DISCLAIMER Done & Done WARM-O-RAMA: SSH x15 10 Merkins Imperial Walker x10 10 Merkins Daisy Pickers x10 10 Merkins 5 Burpees OYO 10 Merkins THA-THANG: Round 1 10 Merkins, 10 Jump Squat 20 Merkins, 20 Jump Squat 30 Merkins, 30 Jump Squat 40 Merkins, 40 Jump Squat ~80-yd sprint Round 2 10…
