AO: Brickpile Q: Bluegrass PAX: Bluegrass, Moon River, CESS, Dusty FNGs: None COUNT: 4 WARMUP: SSH IC x 20 Merkins IC x 15 Squats IC x 20 THE THANG: Jog to the football field in the parking lot. 2 rounds of suicides all 100 yds with exercises back at the goal line. Hit the brickpile …
AO: Brickpile Q: Bluegrass PAX: Bluegrass, CESS, Moon River, Dusty FNGs: None COUNT: 4 WARMUP: mosey to Devereux and Adger a few warmup exercises THE THANG: mosey to Michigan and Princeton Grab some pavers arm exercises Run Logo’s loop with pain stations. Rinse and repeat 2 more times put the pavers away. mosey to the …
AO: Brickpile Q: Moon River PAX: Moon River, Bluegrass, CESS FNGs: None COUNT: 3 WARMUP: mosey to the doorsteps of Dreher ssh ttt lbc merkins THE THANG: mosey to the Vet. 2 rounds of dips IC x 15 mosey to Logo’s loop 15 hand release merkins mosey to the brickpile grab 2 pavers 3 rounds …
AO: Brickpile Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: THE THANG: Run to Adger and Devereux. 100 SSH 100 merkins 100 squats 100 LBC’S Run to Adger and Sunbury 100 SSH 100 merkins 100 squats 100 LBC’S Run back to Adger and Berkeley 25 Freddy Mercury’s 25 In and Outs 25 Iron Cross …
AO: Brickpile Q: CESS PAX: CESS, Fallout (1st F), Spot, Churchkey, Backstop, Runt, Two Gloves, Phlegm FNGs: None COUNT: 8 WARMUP: mosey to the big parking lot at Brickpile 20 SSH IC 3 burpees 10 Through the tunnels LET’S GO! GOTTA EARN THE BIRD! THE THANG: Jog to Logo’s Loop and grab papers. 20 Curls …
AO: Brickpile Q: Two Buck PAX: Cheesy, Two Buck, Dusty, Windmill, CESS, Pinkeye, Bluegrass, Phlegm FNGs: None COUNT: 9 WARMUP: Take off running to Adger and Devereux Watch out for the traffic. all 25 IC SSH LBAC (front and back) Overhead Claps LBC’s THE THANG: Run to the top of Berkeley and Adger. Instructions were …
AO: Brickpile Q: Cheesy PAX: CESS, Dusty, Bluegrass, Moon River, Windmill, Nap FNGs: None COUNT: 6 WARMUP: Jog to St. Joe’s THE THANG: SSH IC x 47 there was a 7 theme some other stuff backwards run x 2 (down and back) COBRA Kai Burpees x 10 (5 each side) plank each PAX 10 count …
AO: Brickpile FNGs: None COUNT: 6 WARMUP: Mosey to Cassina and Heathwood Circle for warmup exercises x 30 IC THE THANG: Mosey to Heathwood and Cassina Circle. Partner up. P1 runs to the cul-de-sac and performs 10 burpees. P2 does 20 merkins, 20 squats and flutters until P1 returns. switch P1 and P2. Mosey to …
This morning was the 4 version of our new normal. Since we can’t congregate in parking lots, schools, parks, or wherever we have come accustomed to posting, we now have the ability to post virtually. Some of my favorite people in the world led these workouts last week and Tuesday so it was an honor …
In the alley, at home, wherever….get the work done together!Read More »
19 PAX emerged from the #Fartsack (with echoes of thunderstorms all around) in search of a way to #GetBetter. With the Pax being forced to retreat to their driveways, garages and living rooms, virtual beat downs have become the new normal for F3 Nation. Arriving over the internet this AM was YHC, who was honored …