July 1, 2020

An Ounce of Intentionality

If you want to foster a successful family, you have to father with intentionality. Just showing up is not enough. I believe it only takes an ounce of intentionality (i.e. planning) to alter the trajectory of your family for the better. THE SCENE: UV Index 0 F3 WELCOME & DISCLAIMER Done WARM-O-RAMA 25x SSH IC 20x Plank Jack IC…

Read More

June 29, 2020

Remants of a Tropical storms

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…

Read More

June 16, 2020

You know

Do people read these? THE SCENE: Insert info about the weather, etc. F3 WELCOME & DISCLAIMER WARM-O-RAMA: Insert information about the warmup. THA-THANG: Insert information about the workout. MARY: Insert information about any additional post-THANG work (if applicable). COUNT-OFF & NAME-O-RAMA: Insert PAX Count & FNG Name CIRCLE OF TRUST/BOM: Insert the WORD here. MOLESKIN: Insert any personal comments,…

Read More

June 11, 2020

Is it 6:15 yet?

THE SCENE: Cool, partly cloudy June morning F3 WELCOME & DISCLAIMER: Done WARM-O-RAMA: 1.  side straddle hops 15x in cadence 2.  high knees 15x in cadence 3.  toe touch hamstring/low back stretch w/ slow roll up back to standing THA-THANG: 5 min rounds of following sets: 1 minute of each exercise Set 1: step-ups, CMU shoulder presses, alternating single…

Read More

June 4, 2020

full body workout

THE SCENE: the first time I’ve seen another human in weeks, other than my immediate family. F3 WELCOME & DISCLAIMER done WARM-O-RAMA: 12 SSH IC 12 Daisy Pickers IC 12 Imp. Walker IC THA-THANG: 1 lap around the track and then stop and perform exercise after each lap: 1 minute plank. 50 squats OYO. 50 merkins OYO. 50 BBSUs…

Read More

May 26, 2020

Ricky Returns

Welcome and Disclaimer   Warm o Rama Daisy x 10 Phelps x 10 SSH x 15 Stretch OYO Mosey around the center…   Tha Thing   Frisbee toss rules QIC tosses first frisbee – sprint or lunge walk to the disc, time it takes to get there is the number of reps. 10 seconds equals 10 merkins as an…

Read More

May 21, 2020

11’s at The Berm

THE SCENE: Low 60’s. Berm-ites were on time. Blazing Saddle regulars were out in force. F3 WELCOME & DISCLAIMER I’ll be making suggestions for the next 45 minutes for two reasons: I am not a professional You might need to modify   WARM-O-RAMA: SSH’s x20 IC IW’s x11 IC Daisy Pickers x 10 real slow Arm circles forwards and…

Read More

May 20, 2020

Quarantine Day 5/14

THE SCENE: Perfect for a beatdown F3 WELCOME & DISCLAIMER Yessir. Spelled it out a little more than usual for 2 FNGs WARM-O-RAMA: Big and Small Arm Circles – forward and reverse x10s Daisy Pickers IC x10 SSH IC x20 THA-THANG: Like Groundhog Day, this safer at home gets repetitive. We did a Bill Murray. Mosey from startx to…

Read More

May 19, 2020

PLR- Parking Lot Running

THE SCENE: Dry. Weather was perfect. F3 WELCOME & DISCLAIMER: Check WARM-O-RAMA: SSH’s, Daisy Pickers, then a slow lap around the track including Carioca, Back peddling. Then, mosey to the circle for some slight stretching. THA-THANG: Mosey to Parking Garage #1 (south of Walker). Split into 2 groups and complete 25 Bobby Hurleys, then run the 6 floors to…

Read More

May 7, 2020

Tour de Berm

THE SCENE: A cool 50F F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 IC Daisy Pickers x 10 IC Imperial Walkers x 15 IC Slow Squats x 10 IC Slow Merkins x 10 IC THA-THANG: YHC took the PAX on a tour of 2018’s 6th hottest neighborhood in the US. *mosey down Sea Isle Road* Stop #1 – Sea…

Read More