16 of the best and brightest, including FIVE FNGs, strapped on their big boy pants and emerged from the pre-dawn mist for this week's Ironman The Thang: COP: SSH x 20 Peter Parkers x 15 Parker Peters x 15 Jeff Imperial Walkers x 15 Tempo squats x 10 Tempo merkins x 10 Dolly x 15 [...]
Category: Iron Man
Comeback Tour
7 fellow pax decided to meet me (literally, meet me for the first time for Organ Donor and Hershey) this AM for a good ole fashion weighted beatdown. It was also the first time that me and Fidget Spinner got to experience some 1F instead of the normal 2F. Good times. With it being Ironman, [...]
Pink Kettlebell Power
14 was the count (including 2 FNGs) for YHC's virgin Ironman Q. It featured a pink kettlebell The Thang: Disclaimer COP: SSH x 25 Merkins x 15 Flutter kicks x 20 Jeff Imperial walkers x 15 Kettlebells - AMRAP tabata (one minute work, 30 seconds rest and rotate) Swings High pull Overhead press Lap - [...]
Mucho pain
For the second day in a row, three pax met in the gloom. I’m becoming convinced that skipping workouts is a really lame attempt for some pax to pad their starting weight before weigh in for the weight loss challenge. Their loss - we took the DRP and got after it this am. Shoutout to [...]
Iron Man without a plan
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 [...]
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 [...]
