8 PAX started Wednesday in the cool damp gloom. Even after a shellacking of his beloved Ole Miss, Hand Grenada was casting aspersions upon the Irish even as we got started. Yelling about schedule strength on the week Ole Miss is playing UL Monroe? The man has no shame. Mosey …
Warmup Football Field Do each of the following then run 100 yards and back plank and wait for 6 100 flutter kicks 1 is 1 90 Shoulder taps 80 side straddle hops 70 Plank jacks 60 LBCs 50 Squats 40 Curls 30 rows 20 overhead press 10 prisoner kneels with …
10 Pax showed up to celebrate 9 years of F3 in NOLA Thank you Double Fudge Fast Tax Hand Grenada Hokie Manuel Mayhem Mr Rodger’s Pool boy PVC Vagabond For coming out to play! Warmorama 10 Abe Vigodas 18 grass grabbers 14 arm circles 9 low slow squats The THANG …
Got a call from Minuterice asking what AO YHC was heading to so we could meet up. After a quick check of the Q sheet there was a Void at El Diablo so I figured it was a good opty to Co-Q as team “rice”! Minuterice gave some recommendations then …
Warm (In Cadence, except when it isn’t) Fwd Arm Circles 20x 5 Merkins Rev Arm Circles 20x 5 Burpees Seal Claps 20 X Mtn Man Poopers 10 X Imperial Walkers 10x Mosey with Rocks to Parking Lot Dora – Timer – One Pax runs to Lit Light pole and back, …
Woke up to a light drizzle and thought the PAX count would be low but I was wrong. This group is tenacious! Disclaimer and then Mosey to the rocks. Warmups consisted of SSH’s, Imperial Walkers, Hillbillies, Grass grabbers, Mountain Climbers, Abe Vigodas, and 10 merkins. Mosey to the gym with …
Warmup Football field Bear crawl 10 yards, then 3 more stations 10 yards apart 20 reps, descending 16 12 8 4 Bobby Hurley Smurf Jacks Burpees x5 Thrusters Back pedal return Plank and wait for 6 Soccer COT +1
At 5:29am, we had a total of 4 PAX including 1 KnoTer. By 5:31am, we increased the number by 3. Appreciate Mr. Rogers’ jog to the flag knowing his tardiness. Disclaimer followed by a 200M mosey around half the track. Warmups included AVs, GG, PPP, MC, and Arm Circles both …
Pax are motivated by different things….this time it was “rice”, Minuterice to be exact. Got a text that he wanted to participate in his 2nd beatdown of the week so I looked at the schedule and saw no Q for El Diablo and figured why not. The plan – “Mayhem”! …
Black Jack 21s Run lap, warmup 7 stations Field burpees Sit-ups Squats Gazebo 1 Step ups alternating Derkins V ups Wall Gym Plank ups Wall step ups Incline wife pleasers Stairs Gym Calf raises Balls to walls 21 secs People’s chair Gazebo 2 Dips Bulgarian split Decline shoulder taps Hill …
