It was good to be back at the Lake this morning! We started off with a typical F3 warm up: SSH, Imperial Walkers, Moroccan Nigh Clubs, Windmills, Produce Pickers, and Hillbilly Walkers. Then we mosied over to the picnic shelter for a few rounds of work that included: 10 Step ups each leg, 10 dips, 10 split squats each leg, and 10 incline merkins. We followed each set up with a lap around the basketball…
2Dock 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…
0Modified Murph and Quarter Pounders Warm-O-Rama 5:15 Go Time! I disclaimed the legal stuff and we started with The Pledge of Allegiance to the Flag. Warm Ups included SSH’s, Sun Gods, Mtn Climbers and Produce Pickers. A few surprise, bonus exercises I learned from F3 Gastonia: 6-Shooters and Spider Monkeys. I saved the message until the ending COT. #DRP #ACCELERATION The Work First up, a steady mosey around the entire A.O. taking the sidewalk adjacent…
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…
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…
3A 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:…
1Throwin’ 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:…
3No 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,…
1We 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…
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