4 men posted on a nice spring day to throw some iron around.
Mosey around parking lot then COP.
Since we had a mix of kb’s, sand bags and clubs the PAX decided to do rotating workout stations with a timer running around parking lot.
Exercises were:
Deadlifts, club swings, goblet squats, flutter kicks w/ pump, club lateral swings, calf raises.
A few sets of curls, boat canoes and stretching to close it out.
Numbers, names, Boo Boo took us out.
1 rucker and 1 walker posted and did the Atlee HS loop plus some parking lot loops.
4 men posted at Dapile to get their weekend started right. The PAX decided to hot potato the Q.
Opus Q:
COP – various exercises
Mosey to CSES parking lot for a touch the bus Dora. 100x merkins, 200x squats, 300x SSH. Partner 2 runs and touches a bus and back.
Spit Q:
Mosey to tennis courts for some 4 corners.
C1 10x burpees, bear crawl to next corner, stop half way to do 10 x dips on the benches. C2 20x flutterkicks, run to C2 do 30x squats, bear crawl with 10x dips at halfway point to last corner. 40x American hammers at C4.
11s on hill behind tennis courts. Merkins + Donkey kicks.
Helix Q:
Mosey to open field by practice football field. Partner up for a some Ins and Outs and wheel barrow. P1 does 10x in and outs while P2 planks. Wheel barrow about 20 yards and P1 and P2 switch exercises.
Bulkhead Q:
Mosey to playground for some pull ups. Rest of PAX planks while each PAX rotates doing 3 pull ups. 2 rounds.
Native American run with burpee back to flag. Some stretching to close it out.
Numbers, names, Spit took us out.
Corned Beef and Surf n Turf joined us at Local Cup.
3 men decided to start their Friday properly with The Creek beatdown.
COP – various exercises
Pull Up/Merkins Pyramid
1 pull up + 2 merkins
2 pull ups + 4 merkins
3 pull ups + 6 merkins
Back to 2 pull ups + 4 merkins
1 pull up + 2 merkins
Opus 4 Corners
Opus’s version of rotating 4 corners. Exercises were squats, WW2s, T claps and reverse snow angels. Rotating reps of 10x, 20x, 30x and 40x
Some calf raises and stretching to close out.
Names, numbers, Surf n Turf took us out.
4 men braved the unusually cold weather to throw some iron around.
COP – bunch of warmup exercises
Stations – Corned Beef brought his Indian clubs, so we decided to workout stations.
Round 1:
Station 1 – deadlifts, Station 2 – club swings, Station 3 – curls, Station 4 – mosey around parking lot. X2
Round 2:
Station 1 – squats, Station 2 – club halos, Station 3 – flutter kicks w/ pump. X3
Some boat/canoes and stretching to close out.
Names, numbers, No Idea took us out.
YHC has been practicing with some Indian club bells and wanted to share the love with the PAX.
COP – various exercises.
Club bells are primarily used for rotational and functional training. Exercises included swings, forearm rotations etc. You had to be there.
Numbers, names, Corned Beef took us out.
6 men posted on the second day of spring for a hot potato DaPile.
Opus Q:
Mosey to basketball court, COP various exercises.
Mosey through the trail to CMS for triple check: P1 swing laydowns, P2 jump squats, P3 timer
Mosey to wall, 20 donkey kicks + bear crawl to curb
Spit Q:
(Not so) Free throws – each PAX attempts a free throw. If they make it 10 merkins, if they miss 5 burpees. Many burpees were done.
Mini Dora – partner up, 50x lunges, 100x flutter kicks, 150x American hammers
Bulkhead Q:
Mosey back to Atlee jungle gym. Triple check: P1 pull ups, P2 dips, P3 lap around parking lot
Native American run to front of school. Stop for some wall sits + arm circles.
Mosey back to flag for MoM and stretching.
Numbers, names, Spit took us out.
Prayers to The Carpenter and his sister for a quick recovery.
As usual good 2nd F at the Local Cup
Since it has been a while we have done the Murph at MANNDate, YHC decided to bring a mini version back out.
COP – various exercises
Mini Murph – 50 snatches, 100 kb swings, 150 WW2s
Numbers, names, Yardsale took us out.
YHC was coming in hot this morning only to find a surprise guest had posted from down range (Lancaster, PA). Yardsale had already welcomed our guest with some COP.
Tabatha – 20 seconds on, 10 seconds off, 8 sets of each exercise. Exercises were: curls, WW2s w/ pump, calf raises, halos, squats, flutter kicks w/ pump, demon crushers, boat canoes.
Numbers, names, Patches (down range) took us out.
Welcome to Patches from Lancaster, PA. F3 is a small community, our old friend Hydrant now works out with the Lancaster PAX.
4 men posted on this cold Friday morning to end their week right.
Mosey around parking lot then COP (various exercises).
Isometric – the theme of the beatdown today was isometric exercises. Partner up, P1 does the exercise, P2 runs and is the timer.
Exercises included: planks, calf raises hold, horse stance, balls to the wall, leg lift 6”, arm circles, Alabama prom date hold at top and Superman hold.
Names, numbers, Surf n Turf took us out.