F3 MeCa

The Vern

The Pax were 22 strong for a Shazam favorite… The Vern!

The Thang:

Fast mosey to the bus parking lot.

COP: SSH x 15, stretch

The Vern

3/4 mile run, down Shelly Ave, across the parkway, up the school … Read More

Up, Down and All Around

11 Pax committed to the El Dorado shuffle this morning bright and early

The Thang

Run the not so mosey mile to the North Deck

Run up stair way to heaven

At each level do the marked exercise

Level 1 … Read More

Park’s closed…

The VSF was planted and 17 Glorious Men posted to get the week started pushing some mettle.

Warm-O-Rama

SSH x 20IC

Laps around PL x 2

The Thang

5 sets of the following:

20 Swings

20 Squat Press

20 Pull-Overs

… Read More

Up, Down and All Around

Run the not so mosey mile to the North Deck Run up stair way to heaven At each level do the marked exercise Level 1 – Burpees x 10 Level 2 – Merkins x 15 Level 3 – WW2 Sit … Read More

August Jam Remembered

August Jam Remembered!

Allman Brothers, Emerson, Lake & Palmer, Black Oak Arkansas, Eagles, Fogg Hatt, Marshall

Tucker Band, and many, many more!

Warm up:

Jog around ASEC parking lot doing High Knees, Butt Kickers, Goose steps, Karaoke

Run to … Read More

The Making of the Perfect Burpee (Fine Print: No burpees were actually performed or harmed during this workout)

8 #Highland/#Tradition men started their day a litter earlier than most at Mallard Creek Park and unbeknownst to them were training to perform the perfect burpee.

The Thang:

Dynamic Warmup: Frankenstein Walk, Butt Kickers, High Knees

Warmup COP: (each x15) … Read More

Haven’t Used the Sandbags in a While, So . . .

With many Pax at the F3 Dads Camp, 17 of the remaining Pax gathered in the gloom to move some sandbags with no wheel barrow help.

x denotes 4 count cadence.

Warmup:

Plank Series: Merkins x10, Plank, Side Plank Right, … Read More

ZigZag Tour of the AO

8 men set out in the cooler, gloomier dawn for a little tour of the Highlands AO.

The Thang: =>Follow the leader zigzagging through bike racks, poles, trees and yellow car barricades

=>Pick up some speed and stop in the … Read More

No hills at Stallings Rd Park….

11 men, including 1 FNG, posted for Harrisburg Iron and we’re starting to think we won’t be moving back to Stallings Road when the roads open back up…..because nothing goes better with kettlebells than hills!

Overhead KB carry to Heartbreak … Read More

Count it up!

10 brave studs wandered into the gloom to play with some bells this morning at B.O.M.B. and it went like this…

Disclaimer

Mosey around parking lot

SSH x 15 Burpees x 5

Sprints to half-island and back followed by chest … Read More