This workout is dedicated to Lukasz Rogowski who committed suicide Sunday, April 17th. No FNG’sDisclaimerPrayer A. Warm Up1. Through the Tunnel (10 IC)2. Windmill (10 IC)3. Overhead Clap (10 IC)4. Side Straddle Hop (10 IC) B. Workout – Suicide Sucks – Basketball court was set up with 5 cones dividing the court into quarters. Perform …
Conditions: Damp conditions and a little sprinkle at the end. A breezy and chilly 54 degrees. The Thang: No FNG’s Disclaimer Prayer Warmup – It’s AMRAP merkin challenge month @F3LexSC, so of course YHC included some of those in the workout! Through the Tunnel 10 I.C. followed by 1 Merkin Windmill 10 I.C. – keep …
Conditions: A muggy 68 degrees after a rainy night. The Thang:No FNG’sDisclaimerPrayer Warmup – YHC had done this routine before and knew there would be plenty of work in the circuit, so only did two warm-ups. Through the Tunnel – fully erect, Tinkle style (10 IC) Windmill – also fully erect (10 IC) Circuit: YHC had …
Conditions: 68 degress, clear sky and a little dew on the grass. Not too bad. The Thang:No FNG’sDisclaimerPrayer YHC agreed to Q at Shawshank in return for F3-Soaker’s guest Q at SnakePit earlier this year. I had pulled out a flag themed workout in honor of the 4th of July holiday, but became worried when …
Conditions: 45 degress and a little breeze. Not too bad. The Thang:No FNG’sDisclaimerPrayer Mosey to the block pile to grab a block, then on to the warmup area. Warmup – Celbration of 5’s: Through the Tunnel, (5 IC), Tinkle style, fully erect with a little thrust 5 Burpees OYO Windmill (5 IC) 5 Burpees OYO …
Conditions: Slight breeze and 42 deg. Not bad compared to recent days. The Thang:No FNG’sDisclaimerPrayer Mosey to the warmup area, no blocks today. Warmup – YHC had been listening to the chatter on the SnakePit board and with the Dam to Dam just being done, decided a it has been a while since we’ve just done …
Conditions: 48 degrees with a little breeze. The Thang:No FNG’sDisclaimerPrayer Mosey to the block pile and get a block, then on to the warmup area. Warmup – YHC decided since it was the 21st day of 2021 that would be one of the numbers for workout and was planning to do 21 reps, but changed …
Conditions: A muggy 72 degrees with heavy moisture on the grass. The Thang: No FNG’s Disclaimer Prayer Pledge of Allegiance Mosey to the block pile and get a block, then on to the warmup area. Warmup – After having done the IronPAX challenge on Tuesday, YHC wanted to do something similar to keep the PAX …
Conditions: A pleasant 57 deg. F brought 8 PAX and one FNG to Boneyard this morning. The Thang:FNG! Dan Nygren, my first FNG Recruited!DisclaimerPrayer – Keeping social distance, fist to fist March 12th was the 4th Anniversary of my first workout with F3. In 2016 after being “pestered” (EH’d) several times by Tinkle I finally …
Conditions: A balmy but welcome 59 deg. F brought 12 PAX to the SnakePit this morning. The Thang: No FNG Disclaimer + Personal Disclaimer (If you can’t do it, don’t Q it does not apply here!) Pledge of Allegiance Prayer Today is the 4th Anniversary of my first workout with F3Snakepit. In 2016 after being …
Conditions: A dry, but windy and cool morning brought six dedicated PAX to Snakepit. Temp: 42 deg F. The Thang: No FNG Disclaimer Pledge of Allegiance Prayer Warmup: Warmed up with just a couple exercises, since we’d be doing a variety of exercises with the workout. Through the Tunnel – 20 In slow cadence, Tinkle …
Conditions: A clear and chilly morning brought seven dedicated PAX to Snakepit. YHC and the AOQ were worried by the crickets when he asked for HC’s the night before. Temp: 37 deg F. Only AWOL had on shorts! The Thang: No FNG Disclaimer Prayer Warmup: Warmed up with just a couple exercises, since we’d be …
Conditions: A balmy 60 degrees helped the PAX work up a little sweat for a change! The rain held off again today! The Thang: FNG! Welcome T.R. Parrish, “Otto” as a new F3 member!DisclaimerPrayer Warmup – YHC kept the warm-up short so we could finish the routine today. Through the Tunnel (15 IC, Tinkle style, good …
Conditions: A cool 35 degrees, but the PAX kept warm by moving about The Thang:No FNG’sDisclaimerPrayer Warmup – YHC had done this routine before, but never in the cold so decided to do a few warm up exercises. Through the Tunnel (15 IC) Windmill (15 IC) Side Straddle Hop (15 IC) Little Baby Arm Circles (15 Fwd, …
Conditions: A pleasant 63 degrees. The Thang: No FNG’s Disclaimer Prayer Pledge of Allegiance Warmup: Typical warmup Through the Tunnel (1 Burpee) Windmill (2 Burpees) Side Straddle Hop (3 Burpees) Little Baby Arm Circles (10 Fwd, 10 Rev. – 4 Burpees) Overhead Clap – (5 Burpees) Imperial Walker – (6 Burpees) 8 Count Turn & Bounce …
Conditions: A clear and cool morning brought nine dedicated PAX and one FNG to Snakepit. Temp: A pleasant 54 deg F. Almost shorts & T-shirt weather! The Thang: FNG? YES!!! Disclaimer Prayer Warmup: Warmed up with just a few exercises, since we’d be doing a variety of exercises with the workout. Through the Tunnel – 10 …
Conditions: Cool and windy 51 degrees. The Thang: No FNG’s Disclaimer Prayer Warmup – The Good Friday storm which brought dark clouds and rain in the middle of the day reminded YHC of the Good Friday’s of a childhood spent in church doing the Way of the Cross in a small Catholic Church in Phlox, Wisconsin. Memories …
Conditions: A pleasant 55 degrees and no rain. The Thang: No FNG’s Disclaimer Pledge of Allegiance Prayer Warmup: Warmed up with just a few exercises, since we’d be doing a variety of exercises with the Dexicon. Through the Tunnel – 10 IC – 1 Burpee OYO Windmill – 10 IC – 2 Burpees OYO Side Straddle …
Conditions: A clear and cool morning brought eight dedicated PAX to Snakepit. YHC was truly flattered to have CS there on this day to celebrate my three year anniversary in F3. Tinkle though… 🙁 Temp: A pleasant 52 deg F. Shorts & T-shirt weather! The Thang: FNG? YES!!! Disclaimer Prayer Warmup: Warmed up with just a few …
Conditions: A clear and cool morning brought five dedicated PAX to The Stand on this day to celebrate my three year anniversary in F3. Temp: Not so bad at 37 deg F. The Thang: No FNG’s Disclaimer Pledge of Allegiance Prayer Warmup: Warmed up with just a few exercises, since we’d be doing a variety of exercises …
Conditions: Light mist but a pleasant 56 degrees. The Thang: No FNG’s Disclaimer Prayer Warmup – It had been a while since YHC had Q’d at Boneyard, so I wanted to come up with something a little different than the burpees or merkins I usually do. So I did a tribute to the non-significant date 2/16/2019 so …
Conditions: A chilly 31 degrees, with a good breeze, but no rain. The Thang: No FNG’s Disclaimer Prayer Warmup – It was a chilly morning, so YHC figured a small warmup was needed. The PAX stayed right in the parking lot to do this. With Harp being here the number of repetitions were set up to memorialize …
Conditions: Clear and a windy 46 degrees. The Thang: No FNG’s Disclaimer Prayer Warmup – It was the first Saturday of the New Year so YHC decided to recognize that by spelling out “Happy New Year” with exercises from the Lexicon, and alternating the repetitions between 20 and 19. Through the Tunnel-20 IC. These were done “Tinkle style”, …
Conditions: A chilly 38 degrees, but no rain! The Thang: No FNG’s Disclaimer Prayer Warmup – YHC has been hoodwinked into doing the 25 Days of Christmas by a certain PAX. I won’t mention any names, but his initials are BRAINIAC!…. After being out of town for the weekend, and fartsacking on Monday, YHC is halfway. Today marked …
Conditions: A cool and wet 39degrees, but the PAX assembled under the canopy for a dry workout. The Thang: No FNG’s Disclaimer Pledge of Allegiance Prayer Warmup – YHC had done this routine before, but never in the cold so decided to do a few warm up exercises. Through the Tunnel (15 IC) Windmill (15 IC) Side …
Conditions: A cold and rainy day brought only three dedicated PAX to The Stand on this day. Temp: 35 deg F, and a steady drizzle. The Thang: No FNG’s Disclaimer Pledge of Allegiance – AOQ didn’t post the Flag due to weather, so we pledged to the school flag as we went over to the front …
Conditions: A cool 45 degrees, but the rain stayed away through the workout The Thang: No FNG’s Disclaimer Pledge of Allegiance Prayer Warmup – It was a Veteran’s Day tribute, so what’s the magic number? 11! We moseyed down to the warm up area. YHC didn’t want to disappoint the PAX, so I kept the burpees in …
Conditions: Cloudy and cool 49 degrees. The Thang: No FNG’s Disclaimer Prayer Warmup – It had been a while since YHC had Q’d at Boneyard, so I wanted to come up with something a little different than the burpees or merkins I usually do so decided to do a little Ring-Around-The-Rosie between exercises Through the Tunnel-15 IC …
Conditions: Hurricane Michael was moving in with rain and 30-40 mph winds, but that didn’t stop some crazy PAX from working out. Temp was a warm 78 degrees. The Thang: No FNG’s Disclaimer Prayer Warmup: Warmed up with various exercises followed by an increasing number of burpees OYO: Through the Tunnel – 10 IC – 1 Burpee …
Conditions: A warm 73 degrees, but less humidity. The Thang: No FNG’s Disclaimer Prayer Pledge of Allegiance Warmup: Warmed up with 62 reps of various exercises: Through the Tunnel – 10 IC Windmill – 10 IC Side Straddle Hop – 10 IC Little Baby Arm Circles – 10 fwd, 10 reverse – keep arms up Overhead …
Conditions: A warm 76 degrees, unusual for October, but with not too much humidity. The Thang: No FNG’s Disclaimer Prayer Warmup: Walk to the bus circle for some warmup exercises. YHC had to swap Q dates due to a conflict, so it was a few days early for a birthday celebration, but that was what was on …
Conditions: Starry skies, with a shooting star during warmup, but a muggy 75 degrees. The Thang: No FNG’s Disclaimer Prayer Warmup – We moseyed to the block pile and grabbed a block on the way to the warmup area. YHC didn’t want to disappoint the PAX, so I kept the burpees in the warmup. Just did 10 reps …
Conditions: Clear skies and 74 degrees. Perfect to work up a sweat. The Thang: No FNG’s Disclaimer Prayer Pledge of Allegiance Warmup – Since the PAX had a long walk ahead of them, so we didn’t need much of a warmup. TTT (15 IC) – 1 Burpee OYO Windmill (15 IC) – 2 Burpees OYO It had …
Conditions: A muggy 74 degrees, but thankfully clear skies. The Thang: Disclaimer Prayer Warmup: Mosey down the big boy stairs pick up a block on the way to the end of the practice field. Warmup was 10 reps each with burpees between, increment one burpee with each exercise. Through the Tunnel (1 burpee) Windmill (2 burpees) Little …
Conditions: A muggy 73 degrees, perfect for working up a sweat. The Thang: No FNG’s Disclaimer Prayer Warmup: Walk to the bus circle for some warmup exercises. With only 4 repetitions of 4 count exercises, YHC had 15 exercises on the Weinke, but after adding the burpees, stopped at 10 for the warmup… we’ll come back to …
Conditions: Cloudy and muggy 78 degrees. The Thang: No FNG’s Disclaimer Prayer Pledge of Allegiance Warmup – YHC didn’t wake up until the alarm went off this morning so was not entirely awake. Started warmup and didn’t plan on Merkins Between, but they were demanded by the PAX after the first exercise, so of course, I accommodated …
Conditions: A relatively cool but still muggy 70 degrees. The Thang: Disclaimer Prayer Warmup: Walk to the bus circle for an abbreviated warmup. Only three warmup exercises, 15 reps each as we’ll be doing plenty in the circuit. Through the Tunnel Windmill Side Straddle Hop The Rope-A-Dope Circuit: Walk to the band practice field for the circuit. YHC …
Conditions: Clear skies and a muggy 74 degrees. Perfect to work up a sweat. The Thang: No FNG’s Disclaimer Prayer Pledge of Allegiance YHC was pleasantly surprised to see 4 PAX visiting from the C.A.T. AO. It’s great to have our numbers nearly doubled by visitors. Although that caused my setup to be short, so we …
Conditions: Shooting stars in the sky and a muggy 74 degrees. The Thang: Disclaimer Prayer Warmup: Mosey down the big boy stairs to the end of the practice field. Only three warmup exercises, 15 reps each as we’ll be doing plenty in the circuit. Through the Tunnel Windmill Side Straddle Hop The Rope-A-Dope Circuit: YHC grabbed a …
Conditions: Clear and 72 degrees. Relatively low humidity, perfect to work up a sweat. The Thang: No FNG’s Disclaimer Prayer Warmup – Since it was 7/7 YHC wanted to keep the luck going, so decided on 7 reps of each exercise. Besides, the PAX had a long walk ahead of them, so we didn’t need much of …
It was appropriate we had 4 PAX for the extended celebration of the 4th of July! Brainiac brought his pup Rosie for an interesting addition. She was a good pup other than jumping on my chest and licking my face during LBC’s! Conditions: Clear and a muggy 73 deg. The Thang: Disclaimer Pledge of Allegiance Prayer …
Conditions: Cloudy and muggy 77 degrees. The Thang: No FNG’s Disclaimer Pledge of Allegiance Prayer Warmup – (10 reps each with Merkins Between – Increment One Merkin after Each Exercise) Through the Tunnel (1 Merkin) Windmill (2 Merkins) Side Straddle Hop (3 Merkins) Little Baby Arm Circles (10 Fwd, 10 Rev. – 4 Merkins) Overhead Clap – …
Conditions: Clear and 70 degrees. Perfect to work up a sweat. The Thang: No FNG’s Disclaimer Prayer Warmup – 10 reps each with Burpees Between – Increment One Burpee after Each Exercise – Thanks to POTUS for calling cadence as my voice was going out due to a summer cold. Through the Tunnel (1 Burpee) Windmill (2 …
Conditions: Mostly clear with a little moonshine, but some wet grass. A pleasant 63 degrees. The Thang: Disclaimer Pledge of Allegiance Prayer Warmup: 15 reps each i.c. with no burpees or merkins between as we did more in the circuit. Through the Tunnel Windmill Side Straddle Hop Little Baby Arm Circles (15 Fwd, 15 Rev), keep arms …
Conditions: Cloudy and warm 73 degrees. The Thang: No FNG’s Disclaimer Prayer Mosey down the bigboy stairs to the block pile to grab a coupon. Circle up inside the track for warmup. Warmup – (15 reps each with Burpees Between – Increment One Burpee after Each Exercise) Through the Tunnel (1 Burpee) Windmill (2 Burpees) Side Straddle …
Conditions: Cloudy skies but thankfully no rain. A muggy 68 degrees. The Thang: Disclaimer Pledge of Allegiance Prayer Warmup: Only 10 reps each as we’ll be doing more in the circuit Through the Tunnel Windmill Little Baby Arm Circles (10 Fwd, 10 Rev) Overhead Clap Side Straddle Hop 8 Count Turn & Bounce Flutterkicks American Hammer The …
Conditions: Cloudy and a balmy 70 degrees with a chance of rain. The Thang: No FNG’s Disclaimer Prayer Warmup – (15 reps each IC) Through the Tunnel, FE, clap in the back version Windmill, with a little twerk if desired Side Straddle Hop Campus Stroll A walk around the campus, down to the tennis courts, through …
Conditions: Cloudy skies but thankfully no rain. A balmy 72 degrees. This workout was popular at Boneyard and The Stand, so YHC took it on the road again to SnakePit. Since I was originally scheduled to do this Q during Earth Week, I kept the trash pickup in the program. (It was another reason to walk …
Conditions: Clear skies with a meteor passing overhead. A pleasant 62 degrees. To try to avert a defection to SnakePit for the Nantan’s Q, YHC searched the archives and found a 2015 Ranger workout that worked at this AO with some slight modifications. All PAX enjoyed the merkins and now we’re ready for the Nantan’s visit next …
Conditions: Clear skies and stars shining after a heavy thunderstorm. A pleasant 62 degrees. This workout was so popular at Boneyard, YHC took it on the road to The Stand, but added in the trash pickup in honor of Earth Day. (It was another reason to walk vs running) The Thang: Pledge of Allegiance Disclaimer …
We had a lot of stink bombs at boot camp the previous Saturday, so YHC thought some real BOMBS would be a good workout this week. Conditions: Clear and a cool 39 degrees with a shooting star before we started. The Thang: Disclaimer Prayer Warmup – (15 reps each with Merkins Between – Increment One Merkin …
Conditions: Cloudy and a balmy 60 degrees (for a change) with a threat of rain. With a full circle of Respect, YHC knew the Burpee was held in high regard at Boneyard, and of course Reaper Hill is something that has to be taken into consideration, so thought a Burpee Mile would be a good challenge. …
Conditions: Clear and a cool 38 degrees . The Thang: Disclaimer Pledge of Allegiance Prayer Warmup – (15 reps each IC) Through the Tunnel Windmill Side Straddle Hop Little Baby Arm Circles 10 Fwd/10 Back (Keep Arms Up) Overhead Clap – (Keep Arms Up) Turn & Bounce Imperial Walker Squats Flutterkicks American Hammer Mosey to the …
A Holy Saturday workout anticipating the Resurrection on Sunday! Conditions: Clear and a cool 47 degrees bathed in moonlight. The Thang: Disclaimer Prayer A. Warmup – (15 reps each with Merkins Between – Increment One Merkin after Each Exercise) Through the Tunnel (1 Merkin) Windmill (2 Merkins) Side Straddle Hop (3 Merkins) Little Baby Arm Circles (15 …
This was similar to the Lucky 13 Q I did on February 13th, but I modified it to 13 warm-up exercises and changed from merkins to burpees between them. Conditions: Clear and a chilly 31 deg. Crescent moon rising at the end of BC. The Thang: Disclaimer Pledge of Allegiance Prayer A. Warmup – (13 reps …