F3 MeCa

Birthday Q, Respects only

WARM-UP

SSH

Windmill

IST

Penny Pickers

Workout

Tabata, 20 Sec on 10 off, 6 rds

Mercan

Dip

34 Squats for being 34 years old today

1 lap around the courtyard

LBC

Low Dolly

34 Squats for being 34 years old … Read More

4 corners 4 men

WARM-UP

SSH

Windmill

IST

Penny Pickers

Arm Circle

Workout

While doing a lap around the parking lot ~.2 mile, each corner has exercise

25 Squat, RBC, Lunge, Low Dolly

Complete 2 laps, thus doing each exercise twice

Go to the … Read More

Kettle Bells and New Tunes

The PAX: Honey Do, OTTO, Re-run, Porto, Yellow Cake, timeout

WARM-UP

SSH

IST

Penny Pickers

Arm Circle

Michael Phelps

Workout

Tabata 20sec on 10 off, 6 rds for each exercise

Tricept Extension

Overhead Press

Curl

Run around the courtyard

Mercan

Low … Read More

Where’s the Beef

WARM-UP

SSH

IST

Penny Pickers

Arm Circle

Michael Phelps

Workout

Mosey to the tennis courts

10:1 ladder Balls to the wall shoulder taps on the wall and then Mercans on the other side of the courts

People Chain 60 seconds

… Read More

Beautiful Dry “Brisk” block-free day

WARM-UP

SSH

Windmill

IST

Penny Pickers

Arm Circle

Workout

While doing a lap around the parking lot ~.2 mile, each corner has exercise

25 LBC, RBC, Pretzel Crunch, Low Flutter

Complete 2 laps, thus doing each exercise twice

Go to … Read More

Sunny and 70 (somewhere)

WARM-UP

SSH

IST

Penny Pickers

Arm Circle

Michael Phelps

Workout

In the parking lot, starting at the sidewalk do Triceps extension/overhead press/Curl, 10/15/20, moving to the next road of parking spots each time.  Repeat for 3 total rounds, adding 5 … Read More

Pharaoh’s Highschool Soundtrack

WARM-UP

SSH

IST

Penny Pickers

Arm Circle

Michael Phelps

Workout

Tabata 20sec on, 10 sec off, 8 rounds  (With Classic Rock Sountrack)

Mercan

Weighted squat

LBC

Dip

Set-up

Low-Dolly

Overhead Press

1 leg squat (other leg on planters)

Low Flutter

… Read More

Swingless Bells

WARM-UP

SSH

IST

Penny Pickers

Arm Circle

Michael Phelps

Workout

In the parking lot, starting at the sidewalk do Triceps extension/overhead press/Curl,  20/25/30, moving to the next road of parking spots each time.  Repeat for 4 total rounds, taking off … Read More

My first Blockless Bootcamp

WARM-UP

Mosey

SSH

Windmill

Penny Pickers

Arm Circle

Workout

While doing a lap around the parking lot ~.2 mile, each corner has one exercise

25 Mercan/50 Squat/25 Carolina Dry Dock/50 lung.

Complete 2 laps, thus doing each exercise twice

Go … Read More

New Week New Goals

WARM-UP

SSH

IST

Penny Pickers

Arm Circle

Michael Phelps

Workout

In the parking lot, starting at the sidewalk do Triceps extension/overhead press/Curl,  20/25/30, moving to the next road of parking spots each time.  Repeat for 4 total rounds, taking … Read More