Capture the Flag Indian Run Style Warm-O-Rama We kickoff on time, 5am, disclaiming the legal stuff and then wander to the middle of the soccer field. So fellas, I bring an extra shovel flag and plant it there, we circle up for some stretching exercises. Then Hilly Billy Walkers, Imperial-Squat-Walkers, and SSH’s. Then I pull out my whistle for some pump and drop exercises, chopping the feet, hitting the deck when whistle blows. Then 20…
3I wanted to think of something that would not have a lot of running and only a certain number of exercises and reps. Browsing through some backblasts, I found F3 Princeton did a workout where they used the popular game Wordle. So I stole the idea and contacted them, and the nice folks at F3 Princeton sent me the Wordle template. After a brief disclaimer, we took a Mosey around the school and circled up…
0We had 15 pax this morning at F3Cannonball. Seeing no FNG’s I gave a brief disclaimer and then we said the Pledge of Allegiance. We took a long mosey around the parking lot and circled up in the adjacent campus near New River Church for the warmup. WARMUP SSH x 25 IC WINDMILL x 10 IC IMPERIAL WALKER x 10 IC MNC x 15 IC MERKIN x 10 IC PLANK JACKS x 20 IC MOUNTAIN…
0Well, today is the day, Good Friday , my first q at ‘Muda and I’m rollin go n hot . Needless to say, got there on time and kicked it off Good morning- happy Good Friday – I’m your q- not a pro, modify if needed, let’s mozy! Took a lap around the parking loop and came back for a couple warm up moves 15 ssh ic- 15 imperial walkers – 15 hillbilly walkers- 15…
1Today was the perfect example of “it looked better on paper.” 17 men decided to tackle Cannonball this morning. Here’s what we did: Warmup: 10 Low Slow Squats (IC) 10 Seal Jacks (IC) 10 Hillbilly Walkers (IC) The Thang Dora Round 1 (partner runs with their bell) 100 Curls 200 Squats 300 American Hammers Dora Round 2 (partner runs with their bell) 100 Tricep Extensions 200 Situps to Press 300 KB Swings 20 Bent over…
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