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.
2 men started their hump day with some iron.
COP – mosey to bus loop then various exercises.
Super sets – 2 exercises back to back in 1 set. Stop at each light pole to do 1 set.
KB swings + cleans
squats + shoulder presses
curls + demon crushers
lawn mowers + WW2s w/ pump
Numbers, names. Yardsale took us out.
3 DaVillians didn’t let a little snow stop them from getting a beatdown in.
COP – mosey around parking lot then various exercises.
11s – squats + deadlifts
4 corners – lawnmowers, snatches, halos, tricep extensions.
4 corners repeat – WW2s with pump, flutter kicks with pump, American hammers, boat canoes.
Numbers, names, Yardsale took us out.
2 men posted on cool Wednesday morning to throw around some iron. YHC had Tabatha in mind so off we went.
Mosey around parking lot, then COP.
Tabatha – 20 seconds on, 10 seconds off, 6 sets. Exercises were: goblet squats, curls, WW2s, calf raises, halos, Alabama prom dates, kb swings, demon crushers, boat canoes.
Names, numbers, Yardsale took us out.
Notes:
Happy hour this Thursday at 8pm PBR.
Frozen Triangle this Saturday.
3 respectful gentlemen and 1 neutral started their week off with a beatdown.
Corned Beef Q
COP – various exercises
Triple check with 4 – P1 pull-ups, P2 lunges, P3 LBCs, P4 lap around basketball court.
Bulkhead Q
Rotating four corners (Opus style) – merkins, squats, flutter kicks, SSH. Rotate 10x, 20x, 30x, 40x around the tennis courts.
Native American run with optional burpee back to flag.
Numbers, names, Corned Beef took us out.
Dry January ending this weekend. Frozen Triangle coming up in a couple of weekends.