2 Pax at The Renaissance for a smorgasbord of fun filled routines. With a shovel flag planted, disclaimer was given, then: Warmup : Typical stuff, lots of slow stretches First up was something new: Merkin Jacks x 10 It’s like a Plank Jack but with 1 Merkin. Down on 1, …
Perfect weather. 6 Pax. 4 coupons. Lots of farmer carrying. 2 pax farmer carry 2 coupons each as the other 4 pax do a specific exercise for 2:00 and then chase down the farmer carriers. Switch who carries the coupons and repeat. Squats, Bobby Hurleys, American Hammer, Bonnie Blairs, Lunges, …
As Fall temps & Hokie greeted Kenner Brah and Logo we started a mosey towards West Esplanade with stops for low, slow squats…. 25 at 1st stop, 20 at 2nd stop, then 15, 10 and 5. When we got to West Esplanade we started our mosey back with stops for …
It was a pleasantly coolish morning at the Joy as five Pax manned-up to start the week and embrace the suck. After disclaimer, warmups consisted of: o Windmills X 12 IC o Grass Grabbers X 12 IC o Bat Wings (ish) X12 IC o Swan Dives X 12 IC Coupon …
What I love about F3 is that there are no rules…but there are five core principles! With such a focus on reps, heart rate, distance covered, and the desire to drive many to sheer exhaustion in a workout, I’ve wanted to focus an entire workout on proper form for some …
Warm-Up: SSH x 25, Abe Vigodas x 15, Grass Grabbers x 15, Hill Billies x 15, Imperial Walkers x 15, Shoulder Taps x 15, Floyd Mayweathers x 15, Arm Circles (forward) x 20, Arm Circles (reverse) x 20, Moroccan Nightclubs (especially for Fracsac and Bogey) x 20 1st Workout – …
Mosey over to the lake for a warm up Arm Circles X 10 in cadence forward then reverse Seal Claps X 10 in cadence Wind Mills X 15 nice and slow in cadence Grass Grabbers X 10 in cadence Imperial Walkers X 10 in cadence A mis q’d fast 10 …
Brief pleasantries, warm-up, grab a block, and off to the levee. 7’s w/ your Block at your side always 6 BB’s/Quadro up the hill/5 Curls at the top/straight down/1 squat/back up with block quadro style/5 overhead press….and so on… Top of the levee… 15 reps in cadence -Dips – on …
82° with a gentle humid breeze greeted 4 of us on the Lakefront at The Joy at the View to celebrate Logo joining Club RESPECT After a little mosey up and over the levee to the track we did a little warmer. We then returned to the street where we …
4 PAX showed up for ruck workout along the levee featuring a little double-time rucking, a little farmer-carrying coupons, and a whole lotta sweat and sunshine. We started the morning with a few Abe Vigodas, Grass Grabbers, and Side-Straddle Hops. From there we donned our ruck packs, grabbed a couple …
