Late Show with Spooky and Vice

F3 Late Show

F3 Paradise moved to the Late Show timeslot due to freezing rain and ice that was forecasted to start at 1am. Vice wanted to ensure he didn’t lose a bet to Maraschino which would result in one of them jumping into chilly Jordan Lake in early March.  Therefore, Vice came up with the idea of […]

Lessons Learned

Today is my last day being 46 years old. I am still surprised by how much I learn on any given day, especially considering I knew everything by my 10th birthday! This morning taught me a couple valuable lessons I’d like to share. Lesson Learned It’s not all about me(you)–even on my(your) birthday. Some people […]

Call to Europe

After 10 PAX put in some solid work in the 0500 EC, Lotus had to jet for the 0530 ME (had to make a call to Europe or something important sounding…thought this was a good random title that meant nothing to today’s workout). YHC was thrilled to meet a few new PAX this morning and […]

Backs n’ Jacks

Backs EC focused on the posterior chain, aka our backs. Technically curls are not focused on the back, but we’re men… must do curls! ERRRRRR!!! 40sec work 20sec rest: • LT leg deadlifts • RT leg deadlifts • RT arm rows • LT arm rows • Swings • Curls • Repeat Jacks Warm Up: SSH, […]

Death by TABATA

Warm Up SSH, Peter Parker Merkins, Imperial squat walkers ME Death by TABATA! 40 seconds work and 20 rest. 2 rounds each. RD1 1. Squat jumps 2. Lunge pulse LT 3. Lung pulse RT 4. Monkey Humpers 10 burpees OYO RD 2 1. Diamond merkins 2. Dry docks 3. Wide grip merkins 4. Overhead clap […]

He’s a Brick House

EC 3 pax chose their blocks and YHC chose the playlist for a CROSS TABATA. Work 40 seconds and rest 20. Exercises included: Curls Rows Overhead press Swings Squats with block overhead Warm Up mountain climber, Merkins, hillbilly, squats, SSH What Had Happened Each pax chose his 2 red bricks that he would hold through […]

The Workout With No Name

Warm-Up SSH x30 IC IW x10 IC Mtn Climbers x10 IC Slow Merkins x10 IC Radish Pickers x10 IC Slow Squats x10 IC The Thang Mosey to the block pile and grab a block for Thang 1. Thang 1: Blatantly stolen from Shake It’s workout earlier this week at House of Pain with only minor […]

Grinder Remix [extended version]

Warm Up SSH, tempo Merkins, MTN Climbers, Tempo squats. ME – Grinder Remix 15 SSH 15 Merkins 15 get ups 15 WW2s 15 lunge, lunge, squat jump Run down and back up. Repeat 3x adding round and distance to the run. 5 rounds in all. Mary Mountain climbers, Superman, Flutters, Homer to Marge, Heals to […]

Grinder Remix [extended version]

Warm Up SSH, tempo Merkins, MTN Climbers, Tempo squats. ME – Grinder Remix 15 SSH 15 Merkins 15 get ups 15 WW2s 15 lunge, lunge, squat jump Run down and back up. Repeat 3x adding round and distance to the run. 5 rounds in all. Mary Mountain climbers, Superman, Flutters, Homer to Marge, Heals to […]

Escalating Escalator Pyramid Thingamajig

Recycled an old workout: The Escalating Escalator Pyramid Thingamajig Whatchacallit Round 1: 5 Burpees.  200 meter run.  Round 2: 10 Burpees. 10 (IC) Overhead Claps.  200 meter run. Round 3: 15 Burpees. 15 (IC) Overhead Claps.  15 (SC) Merkins.  200 meter run. Round 4: 20 Burpees. 20 (IC) Overhead Claps.  20 (SC) Merkins.  20 (IC) […]