A Nod to the World Cup

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19 PAX showed up on a beautiful, unseasonably cool morning.  We kicked it off with some warmups, including: SSH, Imperial Walker Squats, Good Mornings, Spider Merkins, Swimmers, Mt Everest Mtn Climbers YHC wanted to pick up on the “work – play” theme that was used a few weeks ago at the Vortex.  The “work” would […]

Burpees and Belching

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Let’s celebrate 242 years. Warm-up SSH x 52 BWS x 30 IW x 10 WMH x 10 Monkey humper x 10 Body builder x 10 Mt. Climber x 20 Merkin Ladder up to 10 and back down Total warm-up reps = 242 The Thang: Line up in the corner of the field for a sprint […]

Work and Play, Every Day

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All work and no play isn’t good for anyone, so we mixed it up a little bit this morning at the Vortex.  Assisi took the crew to work, and Soybean led playtime. Assisi reminded himself of Chris Farley’s Tommy Boy, who got so excited in the 1995 movie that he “killed his sale.”  After six […]

Wristless

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While running backwards on the track, I took a nasty spill at Devil’s Ridge on Monday. I came down hard on my wrist. Fortunately, it is just sore and needed a few days of rest, which meant I had to devise a wristless workout plan for the Vortex. Congrats and welcome to all three FNGs: […]

Vortex Glory

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1 pax caught a 5k mile EC run to get warmed up. Vortex arose once again to glory with 22 pax posting, including YHC. Its great to see that many pax! Don’t let the size deter you from Q-ing. I counted 15 Q’s through end of June. That’s 15 Q’s for 24 weeks. Strong mix, […]

Skull Crusher

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YHC sent out a shameless threat on Monday evening on the Vortex Slack channel with warnings of an old school classic ‘skull busting’. Well, the men of the vortex were not threatened at all and showed up in droves (23 PAX) to receive this skull busting. The numbers were larger than expected and YHC had […]

45 is Just a Number

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45 is just a number.  That goes for age and workout repetitions.  If you focus on the number it can cause your brain to convince your body that you can’t do it.  It’s too many reps to finish and you’re too old for that.  More often that not both are lies.  So let’s get after […]

The Millennial

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YHC circled this date on the calendar months ago and staked a claim to the Vortex Q. One year ago, Assisi challenged me to come out to F3, and the fellowship and the fitness has profoundly shaped my year–and entirely for the better. What better way to say thank you than through trying to break […]

Pivot-What was I thinking?

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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

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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 […]