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 [...]
Tag: Cow Tipper
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 - [...]
12 Days of F3 Christmas
Six men celebrated Christmas a little early with a soggy 12 days themed workout at Renegade The ThangMosey to the bus lane behind the school and commence The 12 Days of F3 Christmas 1 bus lane lap 2 high jump squats 3 jumping lunges 4 mountain climbers 5 monkey humpers 6 burpees 7 star jumps [...]
BOMBS over Oglethorpe
Doesn't have the same ring to it huh? 9 braved the post-Halloween gloom to see if there was any Snickers, M&M, and Warhead sugar still in the bloodstream to fuel a workout. Spoiler alert: there was The Thang: Disclaimer Mosey to Home Tree COP: SSH x 15 Scorpion dry docks x 10 each leg Baryshnikovs [...]
Don’t Go Chasing…Dodgeball
Nine sweaty young lads chased each other around Oglethorpe this morning for their weekly installment of Renegade: The Thang: Disclaimer Slaughter Starter - 20 burpees OYO Mosey around the school to playground COP SSH x 25 Wide arm x 10 Lunges x 15 Dolly x 15 Mountain climber x 10 Carolina dry docks x 10 [...]
Mending Fences
Six of SSI's finest dropped it like it's hot (because it was) this morning at Renegade to start the day off right. It went a little something like this: The Thang: Mosey out the driveway and around to the bus lane COP Merkins x 10 SSH x 20 Travoltas x 5 each side (Jeff) Imperial [...]
G.O.O.D.B.Y.E. K.I.W.I.
The gloom was literally such this morning. Dark. Misty. Windy. Cloudy. It was a perfect day for people to skip out…BUT, a strong Tuesday showing of 10 PAX (including one FNG who would walk away from this workout with a totally awesome F3 name) came out to get yoked and make their shirts feel a [...]
A walk in the park
First things first... We had both Flags, and Chew-Barka to lead the way. It was cool and crisp, and the PAX was ready to get after it. We left the AO and moesey'ed to Parkers for a quick COP of crowd and fan favorites: SSH, LBAC, and Jeff Imperial Walkers. Mosey to the Baseball field, [...]
Misty Mountain Hop
Waves were crashing against the rocks and the rain let up just in time for a perfect, misty, 60 degree morning at the pier. The Thang: Mosey around the casino, stopping out on the pier in a plank COP Merkins x 10 SSH x 20 Tempo squats x 15 Rock hopper x 10 Lunges x 10 [...]
on the line
Short warm up consisting of SSH's, merkins', squats and big boy sit-ups mosey to playground - 5 to 1 of pull up's and rows mosey to parking lot - from streetlight to streetlight - lunges 2x, bunny hops 2x, backwards, side shuffle mosey to Casino - step ups (10 each leg), box jumps (15 total), [...]
