Back Blasts
Race the 201 Central Loop
July 9, 2014 | LawDawg | One Comment8 pax ignored the temptation to fartsack and the cruise went a little something like this. Weather: 77 Degrees and partly cloudy. Road/sidewalk condition: dry.
The Thang:
Quickly split into two groups of four with each group having a mix of fast … Read More
Deutsch Volumentraining!
July 9, 2014 | Exit54Nine PAX hit the Coul Train for a German-themed beatdown to honor the World Cup finalists…
WARMORAMA:
- Mosey to the front of the school
- SSH x 20
- Cotton Pickers x 15
- Arm stretch / Arm circles
THE THANG:
Starfish!
July 9, 2014 | Magma | 3 CommentsHad never heard about this Starfish idea until joining F3. Without a doubt it works! 15 at the Iron Fist is awesome, honestly never thought we would be where we are.
Warm up -arm circles, SSHx20, cotton pickers
Blocks-10 slow … Read More
The Block is Your Buddy
July 8, 2014 | Exit54WARMORAMA:
- Mosey to Mall
- Slap Jacks x 20
- Walk Outs x 10
- Misc. Stretches
- Mosey to west side of Mall
THE THANG:
Grad a 35 lb. concrete block from truck. Line up at light pole.
- Decline Merkins … Read More
The Breakfast of Champions
July 8, 2014 | SoloCup | 8 Comments21 men braved the gloom for a Ciabatta Breakfast of Champions.
50 Merkins for YHC due to faulty Shovel Flag placement. Thanks Bull.
Warm Up
- 15 x Mountain Climbers
- 10 x Merkins
- 10 x Slow Windmills
- 10 Burpees (OYO)
The Virgin Q Superset, With More Than 1Burpee and Sprint.
July 8, 2014 | Striker | 15 CommentsAn astonishing 33 men arose from the fartsack to sprint holes through the thick summer air for a superset workout at the tradition for my virgin Q.
Warmup:
SSH x 15ic Arm circles x 10ic forward x 10ic reverse windmill … Read More
#BlenderSouth
July 8, 2014 | Winnebago | 7 Comments20 Gloom Warriors posted on a pleasantly cooler morning for their Tuesday dose of fitness
Partner up doesn’t matter who, similar fitness level would probably be a good choice though.
One Kettlebell per pair
Mosey to Skyline with bell, just … Read More
Servant-Leaders
July 7, 2014 | SunDial | 2 Comments4 of Harrisburg’s most finely dressed men got up early (not early enough for El Dorado, though it appeared) to scarf some delicious breakfast and encourage one another to be servant-leaders in our marriages and families.
Here’s a copy-and-pasted version … Read More
Highlands 7/8/2014 Preblast #BlenderSouth
July 7, 2014 | Winnebago | 3 CommentsFirst off if you have a Kettlebell you need to bring it to this post.
Partner up doesn’t matter who, similar fitness level would probably be a good choice though.
One Kettlebell per pair
Mosey to Skyline with bell, just … Read More
Off the Cuff Mettle
July 7, 2014 | Gump | 6 Comments13 showed without a Q and the following went down
Warmup
- SSH x 10
- Merkins x 10
- Cotton Pickers x 10
Main Event
Something like this
- Squat Press 15 On Your Own (OYO)
- Single Arm Clean and … Read More
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