3 Iron Pax Challenge Champions were released into the super moon gloom to reclaim their kettlebell AO! After 5 weeks of IPC, kettlebells fell to the wayside, justifying our AO swap by moving kettlebells to Tuesday(best thing since sliced bread!). It was a bit of a Q Potato as Choo Choo, Commando, and YHC ironed out the wrinkles as we went. Warmarama – some stretching on the asphalt. The Thang – Tabata – 20 sec on, 10 sec rest. 6 sets, run a close quarter mile after every round. Merkin Pull Throughs 2 or SA Curls 2 or SA Bent…
With Splinter downrange, Saab on the mend, and Lockjaw parts unknown, someone had to step up. Here’s the last second plan: Out the Batcave Take Westham Station to S Ridge 4s – Hit River and Reverso 5s – River and Reverso, plus Highland or Old Bridge 6s – River and Reverso, Old Bridge and Highland, and Panorama, plus something else Back to SF Numberama, Nameorama, COT MOLESKIN Hey, at least it wasn’t over the Huguenot Bridge or GROOOVVVE. ANNOUNCEMENTS The Bridge – see Slack, Bootleg taking a team on 10/25 Welcome Sorbet, new to town from Omaha by way of…
A perfect number 16 took off promptly at 5:30 to the edges of HBR, only to be joined 5 minutes in by Fudd making us a prime number PAX for the rest of the beatdown. Handshake took the 1st half of the beatdown and HDo took the 2nd half. We did: COP: SSH, Ukrainian Soldiers, Helicopters, HRMs, LBCs, Scorpion Kicks-correct and incorrect. Mosey to our namesake hill: Triple check of: Burpees, WWIIs, down Heartbreak hill and bernie back up. Over to baseball field for some rounds of running the bases then break up into 3 groups for: Burpees, Jump Squats,…
5 men posted for Raider Run/Ruck, 3 ruckers and 2 runners. The ruckers did the Giles loop and runners did the Craney Island loop. Numbers, names, Bam took us out.
Knew I might be solo today so I opted to run from the house at 5:20 down to the AO. Couple swings through the parking lot around 5:30. No one showed, continued to run through the Tarrington hood back over Robious to Twin Team and home. 4 miles as usual. Minimal mumble chatter. Nice morning for a run. -Singer
The Thang A familiar Tabata format — six rounds, 20 seconds on, 10 seconds off, with a lap around the track between each round. Round 1: Stretching to get things moving. Round 2: Curls & Overhead Press Round 3: Burpees & Weighted Squats Round 4: Kettlebell Swings & Triceps Round 5: Lunges with Weights & Curls (again) Round 6: Mary – Flutter Kicks, LBCs, Box Cutters Extra Credit: We were so fast and efficient this morning we even had time for a cool down stretch. Very important to keep ok stretching! Consistent work from the group. The running between rounds…
A solid band of brothers converged to welcome an uprange Q and a local FNG. Here’s how these 16 gloom cats toured the spooky streets of Rountrey, meowing probably too loudly for the sleeping populace. The THANG: WARMERAMA: Mosey to the end of the lot and circle up Welcome & Disclaimer A wide selection of excellent Warm-up Reps IC broadening the minds of many newer PAX – yes, there IS more to F3! CULDESAC CIRCUIT: Mosey around the hood (maybe 1.6 miles), stopping at x7 culdesacs, with the PAX completing the following at each stop OYO: x5 Burpees x10 Jump…
2 Iron Haulers emerged into the moon filled gloom for a ruck where we checked all three F boxes. We shared our challenges of being returning Christian’s and sharing the story of Jesus with others but to be educated in particular responses from challengers. We’ll keep this on our hearts and prayers and if anybody has any tips, we’d love to hear them. I can’t close this out without mentioning our M’s, thank God for the amazing women in our lives!
Nine noble warriors greeted the gloom of another Monday to embrace a Deep suck. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDMHHRMLBC APD Beast around the bus loop36 HRM36 WWII sit-ups36 Lt Dans36 Chuck Norris36 Irish hammers 36 burpees Mosey to the poles 2x of legs, abs and arms15 wall sits with alternating air press, milkers20 PLTs 10 Mike Tyson Mosey back to the parking lot for some MaryFMCross-legged crunches, each sideH2H LBC COT with YHC taking us out Solid work from the PAX this morning. Doing a circular beast created a bit of mumble-chatter and mutiny, but that was…
12 young men rolled out of the Fartsack, sharpened their pencils, and achieved perfect attendance at the latest edition of The Hoedown. Temperatures were 70 and sunny. According to the airplane, or the satellite, floating above, the following might have happened: Mosey to the edge of the horseshoe and the concrete for the COP. SSHs x100Dead man hangFudd’s Wife, right, leftPigeon right, leftWilson’s wifeSenor Frog’s wifeHand release merkins6 inchesLBCs x38Flutter kicks x30WWIIs, in cadence Mosey to the parking lot arrows. Or, walk around the block. It’s You vs. You. Round 1: 3 merkins, bear crawl between spaces Round 2: 3…