9 PAX including a FNG, welcome Cow Pens, experienced a mainly core workout this morning. The THANG: 10 straight leg big boys IC 10 right leg up big boys IC 10 left leg up big boys IC 20 imperial walkers IC Using cinder blocks: 10 Russian twists IC, 10 big boys OYO, 10 flutter kicks …
6 PAX participated in the beginning of my second installment of my Isolator Series. Today, was nothing but legs. Warm-up: 20 squats IC The THANG: Started with a 250 yard walk with cinder blocks. At three points we stopped. First time was 30 squats, next was 30 calf raises, and then 30 double count toe …
8 PAX enjoyed a nice cool morning. That number must have meant to be considering I brought 8 brand new cinder blocks with me to the workout today. Warm-up: Walking to the block pile (about 150 yards) with the block overhead. The THANG: We started with 30 reps of ten exercises with the block: Shoulder press Bicep …
6 PAX joined me for 100 burpees in what felt like a sauna this morning. The warmup: 10 squats IC and 5 mercans IC The THANG: The idea of this workout is to do 10 sets of 10 different types of burpees, followed by a short run. 10 one-eighty burpees rotating to the left 10 …
Using cinder blocks, partners alternated running 100 years and completing 300 chest press, 200 curls, and 100 shoulder press. On a playground, partners alternated running around a building (about 100 yards) and completing 250 dips, 150 step ups (double count), and 50 pull ups. On Hot Tub hill, partners alternated running down and up the …
The men at Sandlot would like to welcome Pocahontas to F3 (his first exercise at F3 was a 1 mile Indian run……hence Pocahontas). Warm-up: A one-mile Indian run. The THANG: 10 exercises at 30 reps with a cinder block: curls, shoulder press, squats, hip swings, big boys, toe taps (double count), chest press, skull crushers, …
The theme today was to use the four parking lots around our AO. The THANG: Parking Lot 1: As a warm-up, one partner ran around the parking while the other did squats. We repeated this with mercans, big boys, and SSH. Parking Lot 2: Parking lot 2 is a long stretch. Starting with the first …
6 PAX out at Sandlot experienced what it felt like if all of America was forced to exercise while you waited in line for stuff. The theme of the workout was to hold a position or continue an exercise, while everyone, one-by-one, completed some other exercise. The warmup: Everyone held people’s chair while we all …
The theme of today’s workout was high intensity cardio followed by lots of abs. Welcome to FNG who is now known as Boudreaux. Warmup: 15 squats IC, 10 mercans IC, 20 flutter kicks IC, 10 big boys OYO. The THANG: Using Hot Tub Hill, we sprinted about 40 yards uphill. At the top, we did …
Hawg and Ronda had the co-Qs this past Saturday at Battle with a total of 12 PAX. First up, Hawg sent us through a grueling battle loop: Grab the bricks and mosey to the Battle loop. Circle up for 40 SSH IC and 4 count 25 FlutterKick IC. Upper body blowout: 10 pull ups, 10 dips, …
7 PAX participated in a suicides-only workout. Everything we did was based on some kind of suicide. Using islands in a parking lot (3 of them), we ran a suicide performing 5 burpees at each stopping point, including baseline. We ran through this two times in a row. Similar to the above, but we switched …
Put the men through a block workout today. We kept running to a minimum, but we still pushed our bodies with a lot of lifting. I want to welcome Lochte (FNG) to the Sandlot crew. The Warm-up: 10 mercans IC, 20 flutter kicks IC The THANG: Started with an Indian Block Run. We ran around …
Ronda had the first part of this grueling workout. Personally, I don’t see enough agility work at F3, including Battle. I set up a course using cones on one of our fields. From the starting point, the first cone was about 15 yards away. Second cone was 15 yards to the left, third cone was another 15 yards up the …
8 PAX enjoyed a circuit of pain around our AO. Warm-up: 20 SSH IC, 15 arm circles forward IC, 15 arm circles backward IC, 10 squats IC, 5 mercans IC. The THANG: The circuit was an 8-stop route that covered about 0.8 miles. PAX continued going through the circuit until time was up. 25 big boys, 25 Russian twists …
11 PAX enjoyed a nice cool morning with my revival of the Burpee Gauntlet. The Warm-up: 25 SSH IC, 10 imperial walkers IC, 10 hillbillies IC, 15 squat IC, 10 merkins IC, 25 flutter kicks IC, and 5 in and out rowers (a rower with 3 in-and-outs, then back down, that is 1). The THANG: …