It was a beautiful morning for some running. Something we westbankers rarely do. We moseyed over to the playground to warm up. WindmillsSun-godsHairy RockettesSSH*New* 8-count Ski Abs Body-Builders Then we moseyed over to the service road and attempted to do: 4 rounds1st Round:15 of each:Heels to HeavenAlternating Side SquatsFlutter KicksHand-release …
Back in Sept 2018, the PAX from Master Melvin attempted the WestBank Circuit Course. During that attempt, we were able to do about 6 rounds of the circuit for a total of 2 miles of running. Today, we attempted the Course and we did 9 rounds for a total of …
On a mild morning, 5 Westbank Pax embarked on celebrating the true meaning of an F3 Christmas. Warm-Up: SSH Hairy Rockettes Windmills Cherry Pickers We celebrated the 12 Days of F3 Christmas by stopping at each station around the park and ‘singing’ and celebrating that day of Christmas. 12 Days …
Week 3 of the IPC had our two new Pax from week 2 come back, and the arrival of another FNG. A brief disclaimer, followed by a quick warm up and and get on with week 3! Who would have thought the IPC would help grow the AO! One more …
The Master Melvin is dedicated to the IPC this month, regardless of circumstances. For example, Frozone brought 2 FNG’s to the gloom, but may have failed to fully disclose what they would be doing. As the supplier of coupons, Frozone made sure there were enough to go around. These West …
YHC took advantage of Labor Day and posted at the new AO Chamber of Horrors to get the first opportunity of the week in for the IPC. To his delight, Short Bus made the trek as well. Would that mean the Master Melvin was going to be down 2 Pax? …
On 29 Aug 19, the pax of AO F3 Westbank called Master Melvin celebrated its 1 year anniversary. What started with a core group of men drinking beer and seeing visions, resulted in a year’s worth of great memories, hard workouts, and good friendships. To celebrate the 1 year anniversary, …
YHC was expecting a small group at the Master Melvin, but word obviously spread far and wide about the Q, and 7 eager Pax were in attendance, in desire of a solid beat down. Plant the flag, give a brief disclaimer, and off to the Warm up: SSH IC x …
It was a tough workout! But we worked together, motivated each other, and got through it!
It was a hot morning for a workout. Even after the initial warm-up, we were sweating, which made what we accomplished below awesome. Our exercise for today was a modified shuttle-run workout. Warm-Up Karaokes Butt Kickers Zombie Walking Backwards Run High Knees Karaokes Then we partnered up. While one person …
