-Welcome to F3 -Be careful, but push yourself as hard as you possibly can w/o causing permanent damage(or just a little) -Warm Up -Grab a rock – alternating rifle carry & holding rock out in front -Pavillion – Right/Left leg step ups/Shoulder press/curls/bench press -Hill – Quadrophrlia w/ rock straight …
6 PAX showed up for my first Q at Kennarieridge. Promptly at 5:30 mosey to the front of art center for warmup. IC did 20 SSH, 10 windmills, 20 IW, 20 arm circles, 20 Peter Parker, 20 Parker Peter, 20 plank jacks, 20 merkins oyo, 20 LBCs. Retrieved 4 coupons …
7 Hims showed up, unaware of the pain about to be inflicted by YHC. Mosie’d to the Rock Pile for Warm Ups 4ct – 10 Each with 5 Burpees in between each exercise Imperial Walkers Hairy Rockettes Hillbillies Next Level Ladders: Select a good rock, all exercises with rock 3 …
YHC thought the arctic vortex was behind us, but the breezy conditions kept the gloom chilly. Brief disclaimer given then mosey to rock pile for warmup which consisted of mostly normal stuff. 5 burpees thrown in due to lack of clapping during grass grabbers. Grab a rock and head to …
Don’t know where to start from this morning, but overall a fun beatdown. Too much mumble chatter, mostly instigated through Bogey and Frac almost to point of harassment. But the Q moves on and stays focused on the job at hand as a leader. My exact (8) year anniversary is …
The back story….a long long time ago of 2020 in a land far far away of Khenna there was a forgotten AO called “The View”! To bring excitement during the time of dome and gloom Mambi came up with the idea of pitting one Q vs another in a face …
Mosey to light poles for warmup. IC 20 SSH, 20 Imperial Walkers, 20 Mountain Climbers, 20 Peter Parker, Arm Circles 10 forward/backwards The Thang- slightly modified my northshore workout B.L.I.M.P.S. Each light pole represents a letter. 6 rounds total. Round 1 is B. 5 burpees. Round 2 is B. run …
Conditions: Cool and 25 degrees. Feels like temperature was reported to be 17 degrees. 4 Pax rallied around the flag at 0530 where a disclaimer was given with a mosey to the steps of the Wally gym. Warmup, mostly regular stuff. 5 burpees OYO. Frisbee toss 1 Pax throws frisbee …
I went to bed around 2 am on Saturday with little expectation making the Renaissance . A text message went out at 4:18 am requesting a replacement Q as Vagabond was ill. Duty called. The sky was clear and the starting temperature 41F. Feeling a bit hungover I volunteered to …
Braving a sullen forecast, 5 sturdy HIMs appeared and were anxious to get moving. Mosey’d to a windless space, we started on 10 things 10 times. Mahatma’s favorite. 10 reps of each, standard 4 ct. IMPERIAL WALKERS HAND RELEASE MERKINS PETER PARKER FREDDIE MERCS LBC FLUTTER KICKS 4ct LOW SLOW …
