Warmup: SSH,Copper head squats, Hillbillies, Arm swhirly F, hold, B, hold Overhead claps, hold, Seal claps, standing hamstring stretch, groin stretch, bent leg body twist. The Thing: Toy soldiers and lunge walk to gym wall for wall sit with...
Read moreYHC took us behind WFHS after a quick WoR to find the pull-up bars used by the Titan ROTC program. Everyone chose a rep count they felt was challenging enough, yet repeatable for 40 mins (everyone chose either 3 or 4 reps). Complete a set, run...
Read moreNot my usual posting place, however always a good crew at The Iron Throne! Warm-O-Rama 20 SSH, 15 Imperial Walker, 15 Hillbilly, 10 Whirly, 8 Abe Vigoda, and a little stretchy stretch The Thang Mosey to the field and take a quick lap. Partner up...
Read moreI decided to bring my dog this morning because she is lazy and wanted to see the work she could put in. And she had an absolute blast and made a new best friend in Picnic Basket. Warm-O-Rama 20 SSH, 10 Abe Vigoda, 10 Whirly, 15 Imperial Walker...
Read morePAX: Cherry Pie, Bevo, Greenspan, Drip, Root Canal A great coolish, subtly breezy morning greeted 4 of the best PAX arrived at Thruway Shopping Center for a simple and effective beatdown. Warmorama is more stretchy stretchy with a bit of pulse...
Read moreAfter supermax Q I wanted to make sure the ones that stayed and the ones that came for the Alcatraz workout would get their money’s worth. So we ran and ran! Also, breaking news…Zima made his first compliment in F3 history…he liked my music. The...
Read moreThis morning I decided to take Van Gogh’s advice for supermax and keep it simple!! We grabbed some cinderblocks and got after it. We also had the pleasure of welcoming an FNG, better known as Emilio! I gave the mission and principles, but Zima...
Read moreForgive me for the tardiness of this post! We gathered at the ROCC and I realized I was glad to have not doubled down with Super Max as I heard there was a ton of pull-ups that Burns put the PAX through. Per usual, YHC put together...
Read moreVQ for me @ Mayhem today! Thank you guys for the support. Michael Phelps arm swirly things forward/back Abe V whirly with a clap toy soldier hill to nowhere 1/2 up Bernie Sanders burpees at the top! curls skull crushers squats jump squats WW II...
Read more10 pax originally gathered for a Huck led Conspiracy. yhc had originally planned something nice and simple. Then Palin explained the backlash from Qing IPC at conspiracy last week. that was intriguing….. Then Lamp Chop reached out and...
Read moreYHC was feeling a bit uninspired thinking about what to do for redline, started looking at old backblasts and it seemed the usual plans were getting worn out. With the SiteQ planning to be absent, I knew I could get away with flirting with the...
Read more