Two arrived for a shoulder day. Warm-up 20IC Side Straddle Hop (SSH) 20IC Mt. Climbers 20IC Storm Troopers The Thang Mosey around to get blocks. Block carry around the park to the playground DORA 1 100 Block Curls (between partners) 200m Run rotation High plank to 5 count side plank right back to high plank, […]
Author: MetroDog
DORA meets Murder Bunny
Three men arrived at the Locust AO to better themselves. Warm-up 20IC SSH 15IC Mt. Climbers 10IC Imperial Squat Walkers Mosey over and grab a block and place it in the end zone. Round 1 DORA step ups on bench and 20 Murder Bunny hops 3rd wheel runs the .25 mile loop then rotates 2 […]
What no DORA
Warm up 20IC SSH 15IC Mt. Climbers 10IC Storm Troopers Then workout. Mosey to park playground for some assisted pull ups (3 rounds) max each round. Partner event 2 – Starburst Burpee- star push-up with a SSH, while PARTNER 2 runs a .2 mile loop then flip (3 rounds). Mosey to the basketball court and […]
Cindy’s not friendly
Four arrived for a Locust to meet Cross For Cindy. Q started the F3 disclaimer. Warm-up 20IC Side Straddle Hop (SSH) 15IC Mt. Climbers 10IC Imperial Squat Walkers The Thang Mosey to the playground on the other side of the park to meet Cindy. Cindy is 20 minutes of 5 pullups, 10 Merkin, and 15 […]
Running Burpee Problem
Two men arrived to find a park full of softball players & parents so they went for a run through the neighborhood. Warm-up Mosey to the flag at the corner of the back parking lot. 20IC SSH 10IC Wind mills 10IC Penny Pickers 5 Burpee The Thang Neighborhood Run with 5 Burpee at each cross […]
Locust Reboot
Three arrived for a Locust Reboot. Another gent opted to run, we tried. Warm-up 20IC Side Straddle Hop (SSH) 20IC Mt. Climbers 20IC Storm Troopers The Thang Mosey around to get blocks. 10IC Block Curls Leave the blocks in the end zone 50 yard lunge walk 25 yard broad jump (very carefully the field was […]
Murder Bunny Field
Five him’s arrived at Locust to take on Murder Bunny Field! Warm-Ups: SSH – 25IC Mountain Climbers – 25 IC ISW – 10 IC Windmills – 10 IC The Thang: Mosey to the football field, grab blocks on the way. Then find a happy place. Burpees – 10 OYO Merkin – 25 OYO Murder […]
Muscle Montage
Warm up Statesboro Blues (The Allman Brothers Band) 4:18 20IC SSH 15IC Mt Climbers 10IC ISW Land of a Thousand Dances (Wilson Pickett) 2:29 Retrieve blocks I’ll Take You There (The Staple Singers) 4:37 OHBC and Burpees Wild Horses (Rolling Stones) 5:41 ARAP 5 Burpee, 5 Pull-ups, and 10 Merkin Patches (Clarence Carter) 3:21 50m […]
Who Hijacked the Q
6 arrived at Locust for another Saturday of F3! Stealth convinced MetroDog to let him try a Q and this is how it went… WARMUP 20IC SSH Merkin Clock (5IC Merkin at 12, 3, 6 & 9 as you hand walk around the clock) 20IC Penny Pickers Mosey over to the basketball court and partner […]
Do you have a plan?
Seven men arrived for a brisk morning of fun. Warmup SSH MtC 10 Burpee oyo Mosey over and grab blocks 10 Burpee oyo 10IC Block Curls 10IC Block Press 10IC Block Skull Crushers 10 Burpees oyo Mosey back to launch pad 10IC Block Curls Mosey to playground for 50m Bear Crawl up the hill, spaced […]