100s – from Vagabond
Face the Bacon Warmup 100 reps apiece around the lake step ups big boi irkins squats plank jack Pass the ruck along the way Sunday mornings +2
FracSac
Poetic Frac at the Goldmine – from Fracsac
I arrived ready at the Goldmine looking around it was just me I did see a feline but no sign of F3 I decided to go for some miles and while doing so came across a rabbit soon I was radiating with smiles as I remembered BooBoos story where he …
Cinco de Julio – from Fracsac
3 pax beat the fartsack and hit the track to get some miles in. 100 % participation at Coffeteria. +1
Frisbee Run and 7.4 Suck HINDU STYLE – from Hokie
After meeting @Strings on Saturday YHC incorporated Hindu Merkins and Hindu Sit ups to the plan Warmorama Slow VIGODA Concrete grabbers Low slow squats The Thang Run around NOMA with Frisbee and 5 burpees for each drop 25 Reps of 7 exercises followed with 4 burpees Rinse and repeat with …
F3 NOLA 1776 Patriot Games – from Hokie
July 1776…. There are on average 1776 strides in a mile Warm-o-Rama with SSH x 20, Concrete grabbers x 10, Slow Vigodas x 10 The Thang 1 mile run, then 100 of each of the following; Merkins Overhead claps LBCs Dips Moroccan Night Clubs Leg Scissors Step ups Squats American …
A squirrel while doing squrls – from Boo-Boo
After the standard disclaimer. PAX moseyed to the rock pile for warmup including SSH x 31, Arm circles 10 forward/ 10 backwards, Abe Vigodas x10, Grass Grabbers x10, Mountain Climbers x 20, and Toy Soldiers aka Hairy Rockettes aka Kim Jung-uns. PAX were instructed to grab a medium rock and …
Pax Choice – from Vagabond
Warmup Circle up for ring of fire slow burpees everyone all time each person does 15 in sequence until everyone has done each one time *merkin+shoulder tap *squat+kick *big bois *jump reverse Pax Choice with Rock @ Fountain (pax picks 1 of 3 exercise options from a bowl with option …
Happy FATHERS DAY – from Hokie
Five Pax celebrated FATHERS DAY F ield of dreams A lternating leg step ups T riple Check H ail Mary E mpty Wheelbarrel R ocky Balboa S unday Morning D onkey Kicks A nimal Walk Y urpee We then closed with Sunday Mornings & Mary +1
Oh my, it is hot- 7 ran 4 days didn’t – from Hokie
7 Pax met to get some version of 55k training, up to 22 miles 4 Pax met for a Hokie Q with Mother Nature bringing the beatdown with heat & humidity Leg focus 2 rounds, work for 50 seconds of work & 10 seconds of rest – Bobby Hurley’s – …
BBB (Bolt’s Beast Builder) – from Bolt
Warmorama: Rapper’s Delight edition with an emphasis on the parts used in burpees. The Thang: 100 burpees for time and with the mantra of, “Leave No Man Behind, Leave No Man Where You Found Him” we will all continue supporting those still pushing themselves until the Six is in! Hawg …