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: Cold, but no rain. I’ll take it! F3 WELCOME & DISCLAIMER Given. WARM-O-RAMA: Tony Hawk Motivators, down from 5 Daisy Pickers IC x10 Arm Circles IC x10, each way THA-THANG: Each song had a set workout that went with it. PAX did the workout for the duration of the song. -“Thunderstruck” by AC/DC Hold high plank. Do…
THE SCENE: Balmy 31, but felt like 0 F3 WELCOME & DISCLAIMER Always! WARM-O-RAMA: SSH X30 Imperial Walkers X20 Daisy Pickers X10 Hillbillies X20 THA-THANG: Tabata: 5 Cycles with 10 second rest between 20 second exercise and 1 minute after 5 exercises complete. 1.Merkins 2. Squats 3. Mt. Climbers 4. Leg Lifts 5. Lunges 60 seconds of Al Gore…
THE SCENE: Nice brisk morning F3 WELCOME & DISCLAIMER No FNGs -missing Ice Cube but had his ruck WARM-O-RAMA: Typical warmup THA-THANG: Rucked to our favorite hill where we hoofed it to the fence and back with 10 air squats after each trek. Then we Rucked the small trail loop with a bear crawl to the picnic table for…
THE SCENE: 46 degrees & soggy. Thankfully, there was no rain. F3 WELCOME & DISCLAIMER Completed WARM-O-RAMA: Motivators, down from 6 15 tempo squats 10 tempo merkins 15 Imperial Walkers Bat Wings (I mistakenly called these Eagle Wings, but there were no bricks involved) THA-THANG: 5 rounds of the following circuit with a different mode of transportation (about…
THE SCENE: Perfect morning for Rucking and HITT! Balmy conditions with just the right amount of coolness in the air. F3 WELCOME & DISCLAIMER Completed on the way to our oasis of outdoor Q punishment. WARM-O-RAMA: Ruck and 2nd F. THA-THANG: Rucks on the back, 5 PAX marched to Mary Alice park in Arlington to partake in some HITT….
THE SCENE: A “balmy” 45 degrees at Neverland. F3 WELCOME & DISCLAIMER Done and done. WARM-O-RAMA: SSH IC x 20 Imperial Walkers IC x 20 Daisy pickers IC x 10 Merkins x 10 OYO High knees THA-THANG: Tortoise and the Hare B.O.M.B.S. Round 1: B = Burpees Buddy up with one CMUs between each pair. Partner #1 hand carries…
THE SCENE: A chilly 20 degrees, but fortunately not much wind. F3 WELCOME & DISCLAIMER Done and done! WARM-O-RAMA: SSH x 20 IC Daisy pickers x 10 IC Merkins x 10 OYO Imperial walkers x 10 IC THA-THANG: It’s My Birthday: How well do you know me? Answer the question wrong, 53 reps – 1 rep for each glorious…
THE SCENE: 40s and dark F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 x ssh, in, and arm circles THA-THANG: Tabatta 14 dif exercises in a circle of 7 so we did the first 7 ran a half mile and did the other 7 . Did that twice MARY: Insert information about any additional post-THANG work (if applicable). COUNT-OFF & NAME-O-RAMA:…
THE SCENE: Cool and crisp and really early in the AM! F3 WELCOME & DISCLAIMER Did it. WARM-O-RAMA: The motivator x6 IC Daisy pickers x12 IC Merkins x12 OYO Imperial walkers x12 IC Hillbillies x12 IC Mosey around lot and playground THA-THANG: The Twelve Days of Christmas Santa visited the Lost Boys of Neverland to grant them their wish:…
