We 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…
0St 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…
6Throwin’ Iron and Dropping Wisdom at Cannonball We had 17 on Q (11 bootcamp, 7 walkers) for some kettle-bellin and some thoughts on worrying. Here is how it went down: Warm-o-rama Disclaimer and a brief word about my bum left shoulder SSH, 20 IC Imperial Walkers, 12 IC Low slow squats, 10 IC downward dog, honeymooner 1/4 mile mosey with toy soldiers and karaoke The Thang: Station 1: 5 goblet squats and from the Bible:…
3We had 11 at the Bermuda Triangle with 5 for the bootcamp including Austin Powers, Clutch, Miter, Sparkle, and myself (Captain Jack) and 6 runners including Two Ferns, Peg, Soft Shell, Pitch, Wolverine, and Shakespeare. The 5 of us left warmed up with the typical activities, SSH, merkins, cherry pickers, and windmills, then moseyed over to the basketball court. There we did 4 rounds of work with a lap after each round. Round 1: 10…
0The Brick Party Warm-O-Rama Multiple stretching exercises including, SSH’s, Abe Vigoda Windmills, Tesla Twisters, and Produce Pickers. Then a nice paced mosey around the track once then around the property some, then circle back to my truck to pick up some bricks. The Thang 1 Setup: 1 100-yard football field, with cones evenly spaced at 25, 50, 75, 100 yards. First, put the bricks down, and save them for later. Quarter Pounders: Run to the…
1So YHC was on deck for Crow’s Nest the day after the famous Lake Wylie Christmas Party, which he did not attend. But apparently a lot of others did so and to great enjoyment! Which is why we only had YHC and Speed Racer in the mix for boot camp and a couple of runners. So YHC fell back on some tried and true things that have worked before. Went like this: COP: SSH X…
0Survey and I got there a few minutes early to talk over some strategy. The runners said they had a route to the bridge and back. There was four of them. Then I saw the guys start showing up. Pitch had an FNG with him as he promised. His name was Jason. Then about four minutes to go like nine more cars pulled in. It was party tome. Had a few visitors from Gastonia which…
14 dudes made it out to Black Flag. None of us were in the mood to workout. Would have been a great night to just walk away and go home. But we didn’t. We worked really hard. Those in attendance said, “that was tough” and “man, my arms and shoulders are feeling it.” Indeed they were. The night went something like this. Warm up mosey and stop for Warm O Rama. Windmills, Cherry pickers, SSHs,…
1Quick disclaimer was given and we took off. Nice 5 minute mosey towards the track area and around with some butt kickers, high knees, and toy soldiers. Circle up for WarmORama. I was the DJ taking requests this morning… I heard things like- Cherry Pickers, Windmills, Moroccan Night Clubs, Imperial Walkers, and Low Slow Squats from the crowd so we did them. Threw in some Monkey Humpers to finish for fun. We moseyed over towards…
2We got in some running. Everyone had running gear so, why not? Disclaimer given so Peg could hide his wallet better in his Jeep. We took off for a mosey over to Cannonball. One mile on dot as we hit the door. Did some stretching and then a nice Warm O Rama that went Cherry Pickers, Windmills, and SSH’s. Everyone adjusted their laces and we took off again. Headed back to Black Flag and stopped…
3