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…
0We had 9 PAX post at The Deep on Saturday for some body sculpting with rocks. Survey Says and Wild Thing joined me for a 3-mile pre workout mosey. The workout went something like this. Warm-Up 1/4 mile mosey around the parking lot and to the soccer field. PAX were instructed to line up along the baseline to complete the following warm-up 25yd High Knee Run, 15 High Knees IC 25yd Nur, 15 Flutter Squats…
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…
2Today 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…
3St 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…
6We had 11 at the Deep including Chardonnay, Dovetail, Tweety, Crosshair, Peg, Ringo, Kick Flip, Royale, Silent Bob, Nemo, and myself (Captain Jack). Last week Quasi played 70s/80s rock and someone brought up the movie Entrapment (related to dive bombers). My best high school job was working at a movie theater in the 90s (when Entrapment was released). Thus, led to this 90s movie trivia Q. I also borrowed some weight timing from a recent…
1No Ice, Little Cold, Light Drizzle Warm Up: Neck Rolls, Morocan Nightclubs (One Arm Style Offered by Wolverine), Produce Pickers, WindMills, Plank, Downward Dog, Left Leg Up, Hold, Right Leg Up Hold, (Stretch those Calves, Heels to the ground if possible), Back to Downward Dog, Finish to Honeymooner (Stretch that back), Recover, Imperial Walkers, HillBillies (maybe not in that order, but it was done). True Story Next: Indian Run, routing around the two p-lot loops,…
1Been wanting to do something like this for some time and was waiting for an hour workout to give it a try. 13 pax (and 2 pre-runners) got there early and we started right on time. Warm-up – feels weird, but we needed to get stretched out for what was to come. Quick sets of imperial walkers, Moroccan night clubs, cherry pickers and then headed out. We moseyed the full car line across the street…
2We had 21 at Cannonball including Quasimodo, Bones, Silent Bob, Whiskey, Two Ferns, Geppetto, Speed Racer 353, Kaboom, Austin Powers, Ice Bear, Howler, Tesla, Carnival, Lucky Charms, Wolverine, FNG (Disbarred), Chardonnay, Cha Ching, Pitch, Eleanor, Captain Jack for a frosty morning. Most grabbed bells while walkers got walking and Speed Racer started his burpee payment in honor of having 20+ at the Crow’s Nest Monday. Those of us jumped into a 12 days of Christmas…
1We had 29 at the Deep including White Snake, Survey Said, Ice Bear, Wild Thing, Shades, Pitch, Ringo, Peg, Quasimodo, Geppetto, Silent Bob, myself (Captain Jack), and lots of 2.0s. We started out with a modified disclaimer and some discussion of why the Dads come out and do F3. Silent Bob led a good warmup. Next, we moseyed over to the basketball hoop for Rock, Paper, Scissors, Burpee. It was just like Rock, Paper, Scissors…
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