Milkbone got a new pair of shoes

8 PAX joined together at OPES for a 45 minute beat down. Way to push yourselves out of bed and get some! Here's what happened: Warmup-30SSH, 15 imperial walkers, 10 Laverne/Shirley, 10 Lenny/Squiggy Run to traffic circle, 20 mountain climbers, 10 curb merkin Run to back side of OPES, 10 air squats, 10 Travolta merkins [...]

The Ultimate Workout!

So it wasn’t the coldest workout of the year! But is was definitely The Coolest! We started off with a light stretch followed up with 16 side saddle hops to get us warm. After that we mosey’d over to the baseball field for a friendly game of Ultimate Frisbee. We numbered off into two teams, [...]

Auld Lang Syne (F3-style)

In another strong showing this week, 18 PAX showed up on a cold and blustery morning for the final beatdown of 2017, which went something like this…. Along with Hee Haw, D2, Sandlot, and Rich Nazzaro (who would be anointed as Luigi just a scant hour later), YHC rolled up to my own Q just [...]

Virtuosity aka DORA, DORA, DORA (Almost)

The mornings are starting to cool off! But the momentum of F3 is getting HOTT. We had a Dirty Dozen of Pax join us in the gloom. @D2 and YHC are leading the male youth at SSUMC through a study called Virtuosity. Virtuosity is hard to define, but you know it when you see it. [...]

better late then never

A wonderful day and a wonderful way to start the day. Cop Ssh ic x25 Lbacf ic x10 Lbacr ic x10 Ssh ic x10 Ultimate merkins ic x5 Twinkle toes showed up sometime after the Dora started. Dora Thrusters 100 Weighted crunches 200 Weighted Squats 300 Partner sprints to end of lot and back Circle [...]

Irma Gonna Get You

It was a beautiful morning with 14 PAX in attendance, including 1 FNG (welcome, Super Sally!). Warm Up - Rucksacks On Little Baby Arm Circles Chinooks Body Twists The Thang Tortoise and the Hare B.O.M.B.S - Buddy up with one rucksack between each pair.  Partner #1 puts on rucksack and starts walking.  Partner #2 does [...]

Total Eclipse of the Pecs

Great work to the 12 PAX who joined me in cranking out push-ups and other upper/lower body exercises. Here's how it went down:Warmup included arm circles, imperial walkers, and shoulder stretches. The THANG20/15/10/5 decline pu, normal pu/merkins, incline pu, bench dipsCircle up with weights, with bent over row, military press, triceps extension, curls, upright rows, [...]