Tag: Slash

6 Years of 9 Rounds Makes You Stronger

AO: f3tradition Q: Guinness PAX: Slash, Machuman (Machu Picchu), Herbie, Guinness FNGs: None COUNT: 4 For my last working day at 9Round, I decided to create a 9Round 30 minute workout and squeeze it into 45 minutes. WARMUP: Side Straddle Hop x20IC , Imperial Storm Troopers x15IC , Windmills x10IC, Low slow squats x10IC, Mountain […]

DawgHouse Celebrates 8

AO: f3dawghouse Q: Buck PAX: Honey Do, Kojak, Slash, Grassy Knoll, hop_hunter, Guinness, hokie_pokie, Shooter, Dawghouse MASH, bigblue, Spaz, F3Pharaoh, Brian Demma – Sausage, Rerun, spauldini, talladega, Bullseye, Loveboat FNGs: None COUNT: 19 Partly cloudy skies, perfect temp and great company. Couldn’t think of a better way to celebrate the DawgHouse 8 year anniversary. For […]

Seven of Diamonds

AO: f3afton Q: Geppetto PAX: Big Tuna, bigblue, Geppetto, Guinness, hokie_pokie, hop_hunter, Iron City, Opie, Slash, Spaz, terribletowel, @uffda FNGs: None COUNT: 12 WARMUP: Mosey to the star. SSH, arm circles, ISTs, Michael Phelps. THE THANG: Mosey to the upper parking lot to face the seven of diamonds, accompanied by some diverse tunes spanning 5 […]

Beefin’ Up

AO: f3dawghouse Q: Honey Do PAX: Slash, Grassy Knoll, Buck, Honey Do FNGs: None COUNT: 4 4 Gathered together on a perfect March morning, only to have a breeze make it a bit on the cooler side. No matter, we’d get warm soon. 3 Bell Slingers and 1 on the mend and avoiding the weights […]

St Patty’s Pain Session

AO: f3afton Q: hop_hunter PAX: bigblue, Shooter, Iron City, Bravo, 4-wide, Big Tuna, chachif3, hokie_pokie, Opie, Guinness, Stitches, Ringo, Slash, Spaz, hop_hunter FNGs: None COUNT: 15 It’s St Patrick’s Day weekend, so the pax obviously deserved a St. Patty beatdown to celebrate. 0700 pressed play on the Irish playlist then it went something like this. […]

Heart Rate

AO: f3afton Q: Buck PAX: Slash, bigblue, Shooter, Spaz, Opie, hop_hunter, Geppetto, terribletowel, Otto FNGs: None COUNT: 10 YHC was a minute late. I will spare you the excuse. Thanks to whomever kicked off the warmup! Theme of the day was keep the heart rate up! Time to make Afton a clapping AO for a […]

Friday Burnout

AO: f3dawghouse Q: Buck PAX: Honey Do, Slash, Spaz, Ticonderoga FNGs: None COUNT: 5 It’s Friday! YHC wondered who would show. As YJC entered the gloom of the parking lot much to his delight there were 4 men ready to roll. Flag planted. It’s 05:30 time to roll, disclaimer given and off we went. WARMUP: […]