Another Block in the Wall

December 5, 2018 | Hipbone

Perfect morning – 41 degrees, no H2O and 11 of my best buds.

Grab (1) concrete block, mosey to Wells Fargo – trading off turns tot’n block

• SSH x 20 IC
• Left over Right/Right over Left
• Squats x 10

… Read More

Celebration

November 27, 2018 | Hipbone

29 degrees made for a crisp morning with 23 Pax (including 2 Passport Travelers) posting to get it done as Q celebrated 5 years of this crazy thing called F3.

Mosey to Health Alliance parking lot

• Slap Jacks x … Read More

Santa Scramble Trophy Madness

November 19, 2018 | Hipbone

 This was such a spectacular workout that words just are not adequate to describe it; consequently, this will be ultra-brief.  After warming up, we performed certain excercises at the shelter and then moseyed around the perimeter of ASEC until reaching … Read More

Anything But Dry

November 15, 2018 | Hipbone

04:30:  70-72 degrees for all, mild humidity, winter blankets in use.

05:30:  36-37 degrees for 9 PAX, pouring rain, gusty winds

Gotta taste the bitter in this world to appreciate the sweet.

Warmup:

Mosey from AO to 3rd level of … Read More

CRUISING IN MY VOLVO

November 14, 2018 | Hipbone

en pax warmed up at OCT: -SSH (x10 IC) -walk-out merkins (x10 singles) -soldier kicks and windmills That Thang (three acts): Number 1 Act: -Indian run (0, 1, 2 or 3 burpee choice for each pax) consisting of two cycles … Read More

Lets Build an Ark

November 13, 2018 | Hipbone

God was good and held off most of the the rain this am so no Ark was needed.  9 Pax defeated the fartsack for the promise of an uncomfortable WOD in drizzly, 43 degree gloom.

Mosey to Parking Deck – … Read More

Vertical Experienc

October 18, 2018 | Hipbone

16 took full advantage of an awesome Fall morning to use what the Good Lord gave them

Mosey to Health Center Parking Lot

• SSH x 52 IC (more on that later)
• Shoulder Rolls
• Mt. Climbers x 15 IC
• Leg … Read More

Choose your own adventure

October 7, 2018 | Hipbone

11 Solid PAX fought the temptation of the fartsack, and dared to choose their own adventure, with the help of the Q.

The thang: 3 mile roundabout trek through the various corners of the AO.   20+ stops at random spots … Read More

Dragstrip

October 4, 2018 | Hipbone

15 showed up in the 70 degree gloom that is easily the 400th day of this endless summer.  Fall has been elusive and we did not find it this morning.  

Warm-up:  

Mosey to the CMC rehab parking lot.

Leg kicks

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The Basics

September 5, 2018 | Hipbone

9 posted in the sweet humidity of the early September gloom

Circle Up

• SSH x 20 IC
• Slow Air Squats x 10
• Arm Circles & Stretch
• Left over Right/Right Over Left
• Hill Billys x 15 IC

Line Up

… Read More