Rainy morning at the A1C this morning. With the kick-off of the football season, the 1st & 10 routine, from the F3 Exicon, was the order of the day. Warmup: all IC15x; toe touch, side staddle hops, arm circles, imperial walkers, neck rolls, hillbillies(country boys), hi-jack hi-jills, seal jacks Thang: …
11s were on the docket today. After a questionable game of Rock, Paper, Scissors, YHC took the q. Quick warm-up then moseyed to the courthouse. Burpees on the side walk, run to the stairs, 5 calf raises up each step, then big boy situps at the top. Run down the …
Beautiful morning to take the red pill and get some work in. No one picked up the Q so it was a little ROSHAMBO to take the lead. Regular warm-up, then mosey to the courthouse. A set of 11s was the choice. Burpees at the side walk, big boys at …
Arrived to the Gipper with 3 Buddies (coupons) and noticed the PAX closer to the road and not in the normal AO. To no surprise, Jose 10k was already soaking wet with music playing and a white board brought from the previous A1c beat down from the week before. Now …
THE THANG: It was a bit cooler this morning, 74 degrees to start an Epic “Back to School Beatdown” We moseyed over the top of the stairs and YHC presented the white board. Time to go back to school and do the Billy Madison. Each grade represented an exercise and …
Jose has returned! Well, technically he was already on his third beatdown of the week (ok, as of this writing, his fourth), but for the Covington crew it was his grand homecoming. And he returned with tales of a mythical land where the sun never sets, the summer temps never …
With Jose away, the Pax will play – we took a break from the Purple Rain and dove into some Purple Haze on this hot and humid gloom, sweating it out to some 70’s classics (Yes, YHC had to adjust the playlist decade for the Covington crew, which skews slightly …
That’s not a F3 directive, just a song title by Georgia Satellites. And we all know how Jose likes to have his music playing, and this song comes on – before you know it – Jose and Fletch are performing a duet, fingers wagging and all. I must say; it …
YHC took the late Q last night, arriving to 8 HIM at the Gipper. Warm up: SSH, Smurf Jacks, Arm Circles, Self Love, Hillbillies, Imperial Walkers, High Knees, Butt Kicks, Windmills, Toe Touches Quick mosey to the Rockpile, 10 reps OYO of: Curls, Rows, Shoulder Press, Goblet Squat, Triceps Press, …
Warm and humid today – but it’s always a couple degrees cooler atop the Justice Center Parking Garage. Warmup: toe touch, arm circles, snap crackle pops, hi jack hi jills, side straddle hops, vertical penguins, grass grabbers, imaginary jump rope, scissors, etc. Thang: core exercises at each of the four …
