Good Afternoon! Glad to be back as a Q. This is how it went this morning at JH Gunn Elementary aka The Gunnery. After I provided the disclaimer to the PAX, we mosey for a bit. We included high knees and grapevines for each side. Warm Up: SSH x 20 In Cadence (IC) IST x […]
Author: Triple Threat
Triple’s back @ the Gunnery
Glad to be welcomed back to the Gunnery with a big crowd of 9 total this morning. We circled up, stretched, got in some side straddle hops, mountain climbers, plank jacks, and burpees. Ran to starting point then I told the Pax about the 4 stations and exercises as follows: Station 1: Squats, Dips (on […]
Iron Tabata
Tabata Workout (w/ a pair of bricks): 35 seconds on & 10 seconds off for 8 rounds of each exercise chosen by the Q. Don’t drop the bricks!! Squats Chest press Chest Flys LBCs Bicep curls Merkins Good push by all! Thanks for letting me lead. Sorry for the late post.
1000 rep challenge (Part 2)
Mosey to back parking lot. Right in to part 2 as follows: 10 x SSHÂ then 30 secs of rest (from first finished to last) (10 sets) 10 x Supermans (raise lower and upper body together) then 30 secs of rest (from first finished to last) (10 sets) 10 x Prisoner Squats then 30 secs […]
1000 rep challenge (Part 1)
F3 disclaimer provided. Mosey around school to warm up then stopped at the back parking lot for the beatdown as follows: 10 x burpees (no pushup) then 30 secs of rest (from first finished to last) (10 sets) 10 x merkins then 30 secs of rest (from first finished to last) (10 sets) 10 x […]
Triple beat the fartsack to bring a lil pain
Warm Up: Stretch (legs and arms) then light mosey to brickyard. Once there, grab a cinderblock (cb) and circle up. 5 burpees (OYO), 15 x SSH IC, 5 burpees (OYO), 15 x IST IC. The Thang: All Pax face the pull up station and walk parking lines together for the following beatdown (everything in cadence): […]
“We put the SUC(k) in SUCCESS”
No f3 disclaimer for these veterans of the Gunnery. We stretched then mosey to the playground for tabata (7 exercises for 7 cycles) of the following: Air squats (for 30 seconds on and 15 seconds of rest) for 7 total cycles then Burpees (for 30 seconds on and 15 seconds of rest) for 7 total […]
Catch that page!!
For a windy Friday morning, the three brave soul left their homes expecting as good beat down and I did NOT want to disappoint. Warm Up: Stretch on your own (OYO) SSH x 15 IC Merkins x 5 OYO SSH x 10 IC Merkins x 5 OYO SSH x 10 IC Merkins x 5 OYO […]
Triple Threat’s return to the Village
This morning’s beat down was supposed to be a challenge since I hadn’t led this workout almost a year ago at Davis Lake. It went like this: Warm Up: SSH x 15 IC IST x 15 IC Mountain Climbers (MC) x 15 IC One mile run to conclude our warm up. The Thang: Burpees x […]
Triple’s Virgin Q @ The Village
After I drove around The Village to find inspiration, I noticed that there were many options at this AO. Here’s what I came up with: WARM UP: Mosey from the YMCA to the back parking lot of the neighboring school. Imperial Storm Troopers x 15 IC Plank Jacks x 15 IC SSH x 15 IC […]