Dock Work, Dice and Flag Work Warm-O-Rama 5:15am It’s time to Go! I disclaimed the legal stuff and we circled up for some SSH’s, stretches, produce pickers and Windmills, OYO Burpees. Time to Move elsewhere. The Work Mosey down to the lake while doing butt kickers, high knees and Nurs. Dock Workers: Merkins, Squats American Flag / Lake Wylie Welcome Monument: Circle up for the Pledge of Allegiance then do dirkens, Step Ups, Dips, Rocky…
0Escape from Poopdeck The morning started with a quick mosey and some general exercises to get the heart rate up. The Mission was to get three locks open. Each clue required Merkins, Squats, Big Boys, Carolina Dry Docks and Bonnie Blairs…20 of each The group had 60 seconds to look at the clue and then mosey back to COT where the box was. The group had to do 10 Burpees every time…
2St Pattys day is one of my favorite days as it probably the only day that I don’t have to take any Crap for my Irish gear! Everyone enjoys celebrating and wearing green! Todays Q started like no other F3 workout with those who wished to participate, enjoying an Irish Car Bomb! The energy level at 5am was very high with the anticipation of taking the ICB and then working out! Well according to Shakespeare…
6Warm-O-Rama: SSH Imperial Walkers Daisy Pickers Moroccan Nightclubs Merkin Down dog/Up dog/Right plank/Left plank Recover on our feet and mosey to the Marina. The Thang: It was a dark and humid morning when 11 HIMs decided to follow a most-dubious Q to the Marina for a unique beatdown. At each light post, a mini-beatdown was administered in the following pattern: Round 1 50 shoulder taps 25 squats 10 burpees Repeat until movement at light…
0Modern Day Warrior – Mean, Mean Stride Taken from the final chapters of that little, thin, red book Before introducing myself and providing the disclaimer, I asked the 3 HIMs in attendance if anyone had read the book “Freed to Lead” In return I got a bunch of head shakes and so I talked to the guys about Tom Sawyer, RUSH and why I titled the workout Modern Day Warrior. Next, I said the legal…
2Poop Deck (5/24/2021) We had 7 HIM at the Poop Deck on a beautiful summer morning. After a brief disclaimer, we started with a mosey around the dark loop before circling up for the warm up. Warm Up Goofballs – 20 IC Imperial Walkers – 10 IC SSH – 20 IC Hillbilly Walkers – 10 IC Seal Jacks – 20 IC The Thang We made our way to one of the rows in the parking…
0And the Co-Q’s in Lake Wylie continue…O’Reilly and I paired up for a Q at one of the OG Lake Wylie AO’s, and our immediate plan was to make it heavy. I think we accomplished that. Official Tire Count – 10 “normal” tires (thanks Clutch) and 4 tractor tires (2 of which were Goliath and my tire that is as tall as me). At 5:13a we had 16 pax, so we started w/ F3 principles…
46 pax made it out for a perfect morning at the Poopdeck. We covered some ground (1.5 miles total), worked our lungs, improved our explosiveness and built up our strength by lifting heavy things. Warm-Up Easy Mosey around dark loop to far parking lot (.7m) Upon arrival at the far lot, we lined up at the middle light post and completed six 50-yard warm-up exercises followed by 15 High Knees IC on one end of…
5Yeah that’s right Silent Bob and I decided to swap Q’s one Thursday, this is the result. First we started off with a traveling warm up stopping along the way to do some SSH, Windmills, Toy Solider Squats, and Mountain climbers. We then stopped at the hill beside Sherwin Williams for a set of hillside 11’s with CDD’s and Flying Squirrels. Next was on to the lake at Pappa Docks for a coupon Dora with…
0Started with a quick disclaimer, no FNGs and off we went. Took off and started to make the infamous loop around the building. Stopped around back and began our string of pearls. We worked our way back to the front, stopped again and kept adding. Made our way to the boat parking lot area and made several loops stopping every so often to keep working to 25 then made our way back down. String…
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