F3 MeCa

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

Lift things up, put things down, and occasionally swing them

The PAX: Re-run, Otto, Overdrive, Timeout, Yellow Cake, Pharaoh, Honey Do

WARM-UP

SSH

IST

Penny Pickers

Arm Circle

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 … Read More

Making room for the Turkey beatdown

The PAX: Loveboat, Uecker, F’N Barbie, Rerun, Otto, Yellow Cake, Overdrive, Habs,

WARM-UP

Short Mosey

SSH

IST

Penny Pickers

Arm Circle

Workout

Get our blocks and head to grass behind the trailers (educational cottages)

Murder Bunny between paths, 10 mercan, and … Read More

Mid not-weak Shoulder Fun

The PAX: Loveboat, Torch, Uecker, Daisy, Pharaoh, Rerun, Bettle Juice, Turbine, Habs

WARM-UP

Short Mosey

SSH

Windmill

Penny Pickers

Arm Circle

Michael Phelps

Workout

Get our blocks and head to parking lot

Triceps Extension/Curls/Overhead Press (15/20/25) From Curb, to … Read More

Saturday Work, between the rain

The PAX: Loveboat, Edelman, FNG Phil, FNG Tim (Love Boat’s Dad)

WARM-UP

Short Mosey

SSH

Windmill

Penny Pickers

Arm Circle

Michael Phelps

Workout

Get our blocks and head to the Football field

Triceps Extension/Curls/Overhead Press (15/20/25) at 15 yard increments, … Read More