THE SCENE: Cool with a slight breeze. F3 WELCOME & DISCLAIMER WARM-O-RAMA: YHC was 300 seconds late. Shy Guy did something apparently as the PAX were already warmed up and ready to go when YHC arrived. THA-THANG: Super Mary Christmas Mile: 25 BBSs, 50 FKs, 75 AHs, 100 LBCs. Low plank till all in. MARY: Circuits: Mosey around the…
THE SCENE: 40s, gloomy. Perfect conditions. F3 WELCOME & DISCLAIMER PAX were disclaimed. WARM-O-RAMA: Windmills IC x 20, Imperial Walkers IC x 20, Daisy Pickers IC x 20, Arm Circles IC x 10, Reverse Arm Circles IC x 10, Overhead Claps IC x 10, & Seal Claps IC x 10 THA-THANG: Merkin Mile (many PAX modified to HRMs; Gus…
THE SCENE: Humid F3 WELCOME & DISCLAIMER WARM-O-RAMA: 15 Imperial Walkers IC 15 Windmills IC Slow mosey around building 15 Daisy Pickers THA-THANG: 1st mile goal: 8 minutes Actual time 8:53; 9 penalty burpees 10 Big Boy Sit Ups IC 25 Little Baby Crunches in IC 2nd mile goal: 10 minutes Actual time 10:46; 8 penalty burpees 20 World…
THE SCENE: Wet F3 WELCOME & DISCLAIMER WARM-O-RAMA: What warm-o-rama? THA-THANG: 3 sets of three exercises then move onto different exercises (approximately 20 – 30 of each exercise in each set). Merkins, squats, sit ups Curls, calf raises, crunches Overhead presses, lunges, planks And then… BURPEES MARY: None COUNT-OFF & NAME-O-RAMA: 5 PAX: Lipton, Prince Ali, Paper Trail, Beauty…
THE SCENE: Beautiful F3 WELCOME & DISCLAIMER WARM-O-RAMA: Daisy Pickers x 15 Imperial Walkers x 15 Side Straddle Hops x 20 Baby Arm Circles x 10 Forward and 10 Reverse THA-THANG: 1 Mile Run 100 LBCs 25 BBS 10 American Sledgehammers (American Hammers with a coupon, HT: Ups) 20 Squats IC Colt 45s 100 LBCs 25 BBS 3 20…
THE SCENE: Cold & Wet F3 WELCOME & DISCLAIMER Pax disclaimed; no FNGs WARM-O-RAMA: Mosey around building. THA-THANG: 40 Merkins, 4o Squats, 80 Little Baby Crunches, 1 lap around building 35 Merkins, 35 Squats, 70 Little Baby Crunches, 1 lap around building 30 Merkins, 3o Squats, 60 Little Baby Crunches, 1 lap around building 40 Curls, 40 Rows, 40…
THE SCENE: Fifties and wet F3 WELCOME & DISCLAIMER: The PAX were disclaimed WARM-O-RAMA: Squats while we waited for a few stragglers. THA-THANG: 1 mile run clockwise around the track (10:00 minute pace) Dealer’s Choice Mary Exercises: Snookie: 50 IC LBCs Lipton: 10 IC Box Cutters, 10 IC Reverse Box Cutters Hot-N-Ready: Shouldn’t have waited till the evening to…
THE SCENE: Not too hot, not too cold at the Berm F3 WELCOME & DISCLAIMER WARM-O-RAMA: Arm Circles IC x 10 Reverse Arm Circles IC x 10 Stretch what you need (YHC advised arms and shoulders) THA-THANG: Mosey to outdoor gym area Circuit 1: 5 Merkins 5 Carolina Drydocks 5 Dips 5 Pull ups Repeat but with 10, 15,…
THE SCENE: Pleasantly cool F3 WELCOME & DISCLAIMER WARM-O-RAMA: Windmills IC x 15 Imperial Walkers IC x 15 Baby Arm Circles IC x15 Reverse Baby Arm Circles IC x 15 30 seconds to stretch what you need to. THA-THANG: Circuits are fun! Circuit 1: 25 Merkins 20 Burpees 15 8-count Body Builders Repeat three times, less five of each…
THE SCENE: Cool, windy, gloomy Berm on 12/27/2018 F3 WELCOME & DISCLAIMER WARM-O-RAMA: N/A THA-THANG: 100 LBCs OYO 50 American Hammers IC 25 WWII Sit ups OYO Plank 60 seconds Lap around building 100 LBCs OYO 50 WWII Sit ups OYO 25 American Hammers IC Lap around building 100 LBCs OYO 25 Gas Pumps IC 25 Flutter Kicks IC Lap around building…
