THE SCENE: The rain fartsacked so it was a perfect morning in the low 50’s.. F3 WELCOME & DISCLAIMER: Done. WARM-O-RAMA: 15 IC SSH 15 IC Overhead Claps 10 IC Big Arm Circles 15 IC Daisy Pickers 10 IC Squat Jumps Stretching Mosey around the parking lot THA-THANG: Cardio is a great thing but this morning, I wanted to…
THE SCENE: Nice morning; low temps and some light rain. F3 WELCOME & DISCLAIMER: Done. WARM-O-RAMA: 25 IC SSH 25 IC Overhead Claps 10 IC Big Arm Circles 15 IC Daisy Pickers THA-THANG: We smoked our shoulders and arms with following exercises: 1 minute plank 10 merkins, 9 merkins, 8 merkins, 7 merkins, 6 merkins, 5 merkins, 4 merkins,…
THE SCENE: Hot as a Georgia asphalt, wet as a whistle, 67°ish – Phat Pat on Q for a smokefest! F3 WELCOME & DISCLAIMER -Welcome, I am not a professional -No one is getting paid or being paid -You are responsible for your body and it’s well-being, so push yourself but modify as needed -You are here because you want…
THE SCENE: A crisp 26° and clear – Moana on Q! F3 WELCOME & DISCLAIMER WARM-O-RAMA: 15x Side Straddle Hops IC 15x Cotton Pickers IC 15x Arm Circles IC 15x Windmills IC THA-THANG: Pyramid Scheme Mosey to three different locations and perform a pyramid of exercises increasing reps by 5, starting at 5 going up to 25, and back…
THE SCENE: A steamy 47F F3 WELCOME & DISCLAIMER WARM-O-RAMA: Goofballs 10x IC Baby Arm Circles F/R 10x IC Arm Circles F/R 10x IC Lunges 10x IC Knee to elbow planks 10x IC Squats w/Overhead clap 10x IC THA-THANG: Movement 1: Indian Run to the Pavilion in 3 lines (~0.2 mi) Movement 2: Picnic table carry 21…
AO: The Mothership QIC: Bruce & Bookworm PAX: Teacher’s Pet, Four Eyes, Moneybags, Backseat, Soybean, Moana, Phat Pat, Shoestring, Leonardo, Backyardigan, Snookie, BAM!, O Positive, Granola, Billy Blanks, Pirtle, Bookworm, and Bruce Conditions: Cold, 23F WELCOME DISCLAIMER WARM-A-RAMA (reps based off current temp.) Burpees OYO X 23 SSH IC x 23 Hillbilly IC x 23 Chinook IC x 23…
AO: The Mothership QIC: Granola PAX: 8 PAX (1 merlot splasher, 1 was made to bleed their own blood): Tiny, Soybean, Slots, Captain Obvious, Leonardo, Slicnut, Granola, Phat Pat (peanut gallery & paparazzi) Conditions: A fantastic 43F Disclaimer Warm-O-Rama – Side Straddle Hop 10x IC – Cross jacks 10x IC – Shoulder Circles 10x IC (forward & backward) –…
AO: The Berm QIC: VQ – Granola PAX: 14 PAX (1 FNG–Leonardo) – Shingle, Import, O-Positive, Lipton, Soybean, C-lo, Rabbit, Snookie, Phat Pat, Toms, Gus , Granola, and Bruce Conditions: a moist 50F Disclaimer Warm-O-Rama – Air Squats 17x IC – Cotton Pickers 13x IC – Shoulder Circles 11x IC (+ reverse) – High Knees 16x IC – Side…
