THE SCENE: frosty, sunny, no wind. great day to get outdoors. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC, Hillbillies IC, Freddie Mercury IC, Shoulder tap merkins IC THA-THANG: “HIIT and RUN”- Running (fitbit said 3.6 miles) with intermittent 40 second HIIT sessions and 20 second recovery. Burpees, Chuck Norris Merkin (knuckles), Apolo Ohno, inverted merkin, baby makers, sprint uphill…
THE SCENE: 40degrees and dark F3 WELCOME & DISCLAIMER : Done WARM-O-RAMA: 20 x ssh 15 x daisy pickers 20 x small arm circles, and a light mosey THA-THANG: Abdominal Bombs = 50 x big boy sit ups + 100 x outlaws+ 150 x mountain climbers + 200 bicycle crunches + 250 starfish crunches MARY: Alternating exercises between the pax….
THE SCENE: Cool & windy. 39 degrees. 31 by wind chill. YHC wore layers and regretted it later. F3 WELCOME & DISCLAIMER: Not paid. Not forced. Don’t die. Let’s get moving. WARM-O-RAMA: 10 Burpees OYO IW x15IC YHC’s most favoritest stretch mixed with some Michael Phelps THA-THANG: Jack Webb Toss two 60lb sandbags 100 yards to the other end…
THE SCENE: It was cold, very cold. It has just snowed the night before. We must have had at least an inch of snow on the ground (Oh my gosh!). Meanwhile, as I approached the startex, I was approached by a HIM. @DollarTree was just an FNG two days ago, now he was back for more F3….half hug shoulder…
THE SCENE: Cold again, 45 degrees with a chilly wind. F3 WELCOME & DISCLAIMER Disclaimed. Exercise at your own risk. WARM-O-RAMA: Windmills IC 15, Big arm circles IC 10 forward and reverse. High Knees 30 seconds. THA-THANG: String of Pearls from Startex to the Pavillion and back. Performed SSH, Air Squats, Lunges, Dips, Incline Merkins, BBS, LBCs, Overhead claps,…
THE SCENE: Light mist, not too cold. Perfect gloom. WELCOME & DISCLAIMER: The PAX were welcomed and disclaimed WARM-O-RAMA: Figure 4 leg stretch – 60 seconds each leg 10 merkins oyo 10 squats oyo THA-THANG: MILLENIALS Get in pairs – each PAX will do 100 reps- after one person in the pair has completed 100 reps, both run to…
THE SCENE: Cold and dark F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 30 ssh, iw, and daisy pickers THA-THANG: Mosey and stop every 1/4 mile and do exercises. 1. 80 derkins, 70 dips. 2. 60 squats and pull up hold for 50 sec. 3. 40 Table shrugs with partner and 30 dips. 4. 20 sumo squats and 10 burpees. MARY:…
THE SCENE: Cold rain from start to finish (42F), but four HIM showed up to roll in it! F3 WELCOME & DISCLAIMER: Someone asked if I cared about them. I promised to help them get to the hospital if they broke themselves during my Q. I’m nice like that. WARM-O-RAMA: Side-Straddle Hop Arm Circles Forward Arm Circles Reverse Imperial…
