What does Memorial Day mean to you? Some think of a 3 day weekend, or hanging out w/ family and friends, good BBQ, beverages, corn hole, you name it. Others take a step back and let the reality of what this day truly means resonate – there are over 1 million military members dating back to the Civil war that have lost their lives defending this great nation we call home. That is 1 million…
3Dock 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…
0Soccer Field, Swings & Monkey Bars Warm-O-Rama 5:15 it’s Go Time! I disclaimed the legal stuff and we circled up for some SSH’s, stretches, Mountain Climbers and Hillbilly Walkers and off we go for a mosey around the school property. The Work – Part I. We ran around behind the school, up and down the sidewalks until we came to a series of benches. There we did 3 exercises: 20 dips, 20 step ups per…
0Flag Day Indian Run and Kettlebell Trapezoid Extensions Warm-O-Rama 5am it’s Go Time! I disclaimed the legal stuff and then started off with The Pledge of Allegiance to the Flag. Then we did SSH’s, Merkins, Produce Pickers, Mtn Climbers and Moroccan Night Clubs. I shared that today’s message would be Flag Day and Patriotism. The Work First up, the Pax lined up single file, I grabbed the flag passed to AP and we did a…
1Escape 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…
2If you want to run at a fast pace, you need to train at a fast pace at least once a week. Interval training, where you alternate fast running with jogging or walking, is a very effective form of “speed work.” The training schedule begins in Week 1 with a workout of 5 x 400 meters. Run the 400s at about the pace you would run in a mile or 1600m race. Walk or jog…
2Capture 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…
3Well, 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…
1A handful of PAX opted for a nice jog while the rest of us stuck around for a little beatdown led by YHC. Here’s what we got: Quick lap around the “track” COP: SSH Imperial & Hillbilly Walkers Moroccan nightclubs Merkins Mountain Climbers Down Dog / Honeymooner Peter Parker Parker Peter The Thang: I love this workout because if you have a method of keeping time, you can take this anywhere. Here’s how it works:…
1St 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…
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