03/31/2023 Honey Badger – Manmaking across Downtown
WARMARMA High Knees Running (1/2 a parking lot) Butt Kickers (1/2 a parking lot) Skipping (1/2 a parking lot) Backwards Mosey (1/2 a parking lot)
WARMARMA High Knees Running (1/2 a parking lot) Butt Kickers (1/2 a parking lot) Skipping (1/2 a parking lot) Backwards Mosey (1/2 a parking lot)
12 PAX came into the gloom to push themselves and finish the month strong. 3 got it started with ManMaker EC. The question was posed.
YHC prepared a plan to build grip strength, endurance and cardiovascular fitness, hopefully the pax achieved some gains in those areas. It went something like
Warmarama Basics Grab a rock and head over to the curb. Sweet 16- 10 Walkout Merkins, 10 Mike Tyson Merkins, 10 Carolina Dry Docks, 10
Warm-up – Usual round of SSH, Willy Mays Hays, Imperial Walkers, Harvesters, and Arm Circles The Thang There was some debate whether it was still
WARM UP SSH, IW, WMH, Stretch something THANG Merkin Pyramid Bear Crawl to pool sidewalk Lunge walk, crawl bear, traveling burpees People's Chair, BTTW Mosey
F3 March madness Warmup, bbal dribble Mosey, then 4 quarters, 8 minute each with PAX in pairs. All exercises with basketball 🏀 if you drop
Warm-O-Rama : 1. Good Mornings (10 IC) 2. WMH IC (10 IC) 3. Windmills (AbeVigoda) (10 IC) 4. Crop Pickers (10 IC) 5. Imperial Walkers
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/03/getting-stoned.jpg Hear ye, hear ye! The workout of the day, of the third day of the week, did commence with a warmup of various exercises
The threat of rain may have kept some inside this morning but we had GREAT weather at The Rock for a ladder workout. Warm-A-Rama Mosey
Greetings and Salutations. Disclaimer. Quick discussion on the Q Source (viewable on the F3 Churham website under the Pax tab) while we warmed up. The
Since I got a whiteboard from Spud following the “Call Me…….Maybe?” at the Jag a few weeks back might as well tailor it for a
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/03/2395A6FE-F977-47A0-97A0-29AA21069CDD.jpeg F3 March madness Warmup, Mosey, 4, 7 minute quarters in pairs. All exercises with basketball 🏀 1st Q: Ball toss shuttle passes; Overhead, Chest
Welcome / Not a Professional / Modify as needed / No new guys (FNGs) Warm up -30x cadence side shuffle hops -10x Willie Mays Hayes
Warmaram: 16 SSHs, 16 Hillbillys, 16 WMHs, 16 LBACs, 16 Slow Merkins, 16 Michael Phelps ME: Pyramid of 16s 16 squats Storm the wall 16
Bright Idea and Fertile took down the pull-up record during EC under the watchful eye of Homegrown Berry. Nitro & Shuggah Shack’s craft services (no
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/03/F7FAFFD7-CFB4-4C36-8FEE-3537542F01D3.jpeg Warm-A-Rama SSH x25 (in cadence) In-Tempo Squats x10 In-Tempo Merkins x10 Willy Mays Hayes x10 Michael Phelps x10 4 Make our way down to
Northern Province once again learned the dangers of Soup. The PAX, all raging with Qdrenaline, took the Q for the Thang. Warm-O-Rama (RoyGBiv): Started off
WARM UP SSH x 20 WMH x 10 Harvester x 10 Hillbilly Walker x 10 Arm circles x 40 Overhead claps x 10 Michael Phelps
12 Pax showed up on-time and ready to work. I can't say the same for Duplo and Hal who arrived 2 minutes late. Penalty burpees.
As this was a last minute pick-up-the-Q, and since I’m coming off of an age related back injury I can’t do burpees or really any
Warm-A-Rama SSH x25 IC In-Tempo Squats x10 In-Tempo Merkins x10 In-Tempo Lunges x10 (10 each leg) Mountain Climbers x10 IC Plank Jacks x10 IC Mountain
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/03/56CF230C-0DCC-4AA3-AF50-E0B73D030779.jpeg Warm-A-Rama (Exicon approved verbiage) Side Straddle Hops x25 In-Cadence (IC) In-Tempo Squats x10 In-Tempo Merkins x10 Imperial Walkers x10 IC Hillbillies x10 IC Arm
PAX were alerted that I had a horrible idea should time permit. In the on-demand instant gratification world we live, it can be hard to
The PAX knew it was going to be a Sherwin Q but YHC wasn’t hinting at what to expect in the chilly gloom. Warm a
Warmarama Basics other than 21 for the 21st day of March and first day of Spring Grab a block and head over to the curb.
Was my VQ at the Westend AO and it couldn’t have been a better group of PAX for a St Paddy’s day Q. Here’s what
In lieu of asking Nickelback to Q after his 100-miler, PAX enjoyed a morning of Q-Soup and 1 too many ladders. Warm-O-Rama (Bedpan) SSH, Slow
Ugh. Given the week prior, leading the SLT meeting on our new night (thank you baseball season), was not top of my priority list. In
https://f3churham.com/wp-content/uploads/gravity_forms/3-718807c413fd6d8958c991df0b59121a/2023/03/8D2D6F91-9BBD-4E27-AEDC-1EBD7789252C.jpeg Warm-A-Rama SSH x25 (in cadence) In-Tempo Squats x10 In-Tempo Lunges x10 (10 each leg) In-Tempo Merkins x10 Imperial Walkers x10 Hillbillies x10 Willy Mays