15 woke up to perfect work out weather for a little scavenger hunt workout. The thang: No official warmup. Gathered in groups of 5 for the following: 1 – Run one lap around the track 2 – 500 team stepups at Ridge Road. 3 – 500 Calf Raises on stairs 4- 200 pullups at playground […]
Author: Charmin
Iron Cross Battle
24 Pax worked out on a perfect Tuesday morning. The Thang: Start with the butchering of the Liability speech Warmup SSH, Cotton Pickers, Merkins and Imperial Stormtroopers Workout Covered some ground with 5 stations. 10 box jumps, 30 Calf Raises, Reverse Spiderman Merkins, Dips and WW2 situps. Mosey to the hill Half Pipe workout Run […]
Last second Q
17 strong showed up for a perfect weather beat down. The Thing Random warmup exercises 20 SSH 20 Merkins Mosey to Skyline Run to corner #1 – 20 Merkins Back to start for 10 Muscle ups Run to corner # 2 – 30 Apollo Ono’s Back to start for 10 Muscle ups Run to corner #3 […]
We have never been to the baseball field
24 men gathered for the first hot workout of the season The Thang: Warmup 10 SSH – Various stretches – 20 LBC – 20 Freddie Mercury’s – 20 Mason Twists Mosey to Baseball Field and partner up Partner 1 runs to cones. Partner 2 rotates between Log Squats and Incline Merkins. 3 sets Entire group […]
Old School F3 Workout
19 men came out for a Misty Old School Workout The Thang Quick warmup of SSH and Merkins 2 groups 1 group completed 75 calf raises on the stairs while the other group completed 40 step ups on the benches. Flap Jack Mosey to Hills. Reverse Quad Walks up the hill. Apollo Ono in between. […]
Easy as 1,2,3
21 men gathered for a Tiger Woods workout?!?! The Thang: Long Mosey to elementary school playground Some quick upper body stretches 1,2,3 workout. 10 sets Start with 1 pullup, 2 pushups, 3 situps. Set 1. Next set up 2 pullups, 4 pushups, 6 situps. Until we finish at 10,20,30. 4 sprints Mosey to Rocks. Sets […]
Varsity Workout
15 men came out in a colder than expected morning for a “Varsity Workout” Disclaimer Mosey to football fields – Warm up 10 SSK 10 Imperial Stormtroopers 10 Cotton Pickers 10 Merkins Get on goal line. Complete 10 burpees. Run to other goal line. Complete 10 more burpees. Finish at 100 or when the top […]
Announcing F3 Shadow Tactical Citizen Gun and Self Defense Classes
Charmin (Mike Gentile) and Dribble (Kevin Caldwell) are coordinating the F3 Shadow Tactical Citizen Gun and Self Defense Classes. All classes will be taught Soke Ray Ferrell and assisted by Charmin and Dribble. Dribble (Kevin Caldwell) who works out with Isotope is a 6th degree black belt and Charmin (Mike Gentile) is a 2nd degree […]
Circuit Training
25 men showed up on a windy Thursday for a circuit training beatdown The Thang: Mosey to the parking lot for a quick warmup 15 SSH 5 Slow Cotton Pickers 20 Merkins Get in 5 groups of 5. Finish one station and rotate. Group 1 sets the pace. 13 touches on the basketball court Group […]
Chest Day
A large group of 30 men showed up on a beautiful 54 degree day for a chest heavy workout. The Thang: Circle up for warmups: 10 SSH Get loose with random stretches 10 regular Merkins 10 Wide Merkins Split up into 3 groups. Rotate amongst 3 stations. Station 1 – Bicycle Rack merkins and dips […]