A Walk down Memory Lane

Posted on

YHC has learned so much in my first year in F3. The camaraderie has been amazing. But one of the best parts of the experience has been all of the great exercise names! So for YHC’s 1st Anniversary Q the theme was a walk down memory lane to work in as many different exercises as […]

Pivot-What was I thinking?

Posted on

8 pax, including 2 for EC. I recommend EC at Paradise. TABATA style circuit (most times) with dumbells, sandbags kettlebells, and a railing for rows. The plan was an escalator adding one at every parking spot line the length of the parking lot. I quickly realize that was ridiculous, so dropped it to half the parking lot. […]

Keep It Simple

Posted on

It was the F3 version of the three little bears this AM. It’s wasn’t too cold or too hot–it was just right! 11 Pax came ready to rock and they got what they came for. A couple PAX tracked average HRs in the 130’s and 140’s peaking around 170. Foghorn Leghorn however seemed hardly winded. I […]

East to West the Hard Way

Posted on

7 PAX showed up after a parking audible to The Battering Ram to go East to West the Hard Way Warm up   5 Penalty Burpees for parking issues and a 1 minute late start SSH x30 IC Imperial Walker x20 IC Arm circles x 10IC Reverse x10IC Willie Mays Hays x 15 IC Circle […]

Old School

Posted on

20 pax, including one FNG (Clemens; thanks for bringin him out Zika) started their day right at Bastille. Disclaimer made, here’s what happened next. Warm-up SSH x 30 Imperial walker x 20 Willie Mays Hayes x 10 Burpee x 5 ’merkin x 10 Main event Fellowship jog to the pickup circle at Scroggs. The Pax […]

School House Memories

Posted on

Conjunction Junction, what’s your function? Conjunction Junction, how’s that function? I got three favorite cars That get most of my job done Conjunction Junction, what’s their function? I got “and”, “but”, and “or” They’ll get you pretty far   Warm-Up Imperial Walkers Slow Merkins Hamstring Stretch Pax Choice   Main Event Little Twelvetoes The Pax […]

The Ol’ Burpee Indian Run

Posted on

An absolute perfect morning in Blue Heaven today. Temps were perfect for some moving outdoors. 9 PAX showed up to enjoy the elements. Warmup: 1 lap and then mosey to the bottom of Laurel Hill The Thang: YHC wanted to try an Indian Run up Laurel Hill but given these PAX are veteran runners, we […]

Custard Pie

Posted on

Warm Up SSH, Arm Circles, WMH Main 10 minute burpees cycle(10 burpees/min) Mosey to the parking deck 5 jumps 2 180 squat jumps – to the end of the parking deck bear crawl up to that street that goes to Franklin Street Mosey to Al’s Burger shack and find a chair Dips/Derkins Mosey to that […]

A Hill to Try On

Posted on

Few things are better than a hill for getting a beat down… Warmup: SSH (30) Windmills (10) Willie Mays Hayes (10) Arm circles (10 each direction) The main event: Mosey’d to the intersection of Copperline and Aberdeen. PAX paired up. One PAX ran up the hill to Market street and back down while the other […]

Infinity War at HoP

Posted on

As of today, the Avengers – Infinity War has passed $800 million dollars at the global box office, with new records being set once again by Disney in their most recent offering from the Marvel Comic Universe (MCU).  It’s the longest MCU movie to-date, and it includes 76 different Marvel characters throughout.  My two sons and […]