Six pax met in the gloom this am. We got after it. “jack trio” warmup - 25x IC of side straddle hop, then seal jacks, then plank jacks. Supersets 7x IC (14 reps) each of curb merkins, decline merkins, flapjack curb merkins, and incline merkins. 20x IC weighted tempo squats, 15x IC regular squats, 10x [...]
Category: Iron Man
Bundy’s Better-Late-Than-Never, TEOTWAWKI/Zombie Apocalypse Halloween Survivalist Prep Spectacular (yes, I know this is a month late…but humor me….)
The weather this morning was cool and perfect. The grass was damp. The dark enveloped us with the chilling embrace of a sinister stranger. It was a great day to sharpen some iron. There’s no better time than the present because you never really know when the undead will rise, the zombies will walk among [...]
48 Ways to Celebrate
Today, November 6, is my 48th birthday. I've only been coming to F3 SSI for a couple of months and have avoided Q'ing my first workout - but I decided that a valiant attempt to Q my first workout would be a noble way to begin my 49th year of life on this rock. Although [...]
SALAd
8 pax met in the gloom this morning and got after it. Fidgetspinner wins the award for most ninja-like presence at a workout - I had no idea he was there until we counted off. warmup - SSH, Jeff imperial walkers, macerenas the thang S - shoulders and chest A - arms and back L [...]
Cardio with no Running
F3-SSI Ironman. Our traditional light to no running, lifting focused workout. Sure the muscles ache, but the heart rate never gets going that much right? Any exercise that we do quickly, we can also do slowly and any transition that we do slowly, we can do quickly. And guess what, if you do that you [...]
30-30-30
It was a sweltering morning at SSCC. We had five returning pax and one FNG gather in the gloom. I procrastinated planning my workout till after midnight, which Uptown Girl reminded everyone is usually a terrible idea as it often results in a demoralizing workout that is way harder than the Q intended. I think [...]
A Sweaty 42DD Kind of Morning….
This morning, the gloom was like working out in a sauna. Somewhere in the neighborhood of 1,000,000% is I think what my weather app on my phone said it "felt like" and I can't disagree. After Johnny 5 and Homeboy rucked in to the AO, the rest of the PAX joined, I shared a disclaimer [...]
Under Weight
We gathered at Ironman in the early morning gloom and got under some weight this morning. Heehaw was tempted to fartsack but instead pulled himself out of bed and supplied us with multiple rucks and sandbags, which were critical to our workout. Warmup - SSH, Jeff Imperial walkers,jump squats, and the first half of the [...]
Trip to Merkin-ville
4 intrepid pax met in the gloom this morning - visitors Saint 2.0 and Twang, as well as Mrs. Howell and myself. I took the imprompt-Q. We only had two weights between the four of us, so we resorted to the tried and true body weight exercises for most of the workout. Warmup - SSH, [...]
The Morning After
We had 6 pax post this morning - Heehaw did some complex reckoning and determined that it was about a third of those that came to the cookout last night. Though we’ll give uptown girl a pass as he was a fantastic host last night. I have to say, I felt a little sluggish - [...]
