Welcome to F3. There were 8 PAX that joined today. COP We moseyed over to the basketball courts. We then went into a squat position as I went over the mission statement, 5 core principles, credo, and disclaimer. Between each we did five jungle boy squats.Guess who? We then did 10 burpees for a PAX that showed up late. We then did the Ring of fire plank and merkins. We got up to 6 Merkins. The Thang:4-rounds of exercise split into two segments: Round 1: 30-seconds per exercised Round 2: 60-seconds per exercise Round 3: 120-seconds per exercise Round 4:…

5 guys. respect to the max. COP — lots of fun exercises including every body part you could possibly do circles with without being obscene.4 4 cornersrun to corner 1 — 10 merkinsbear crawl to 2 — 20 jump squatsrun to numbah 3 — 30 LBC’slunge to 4 — 40 SSHEach time, the corners get bigger.run the gauntlet of signs and poles and such doing an amalgam of exercises along the way. Some stretching… Opus

Five mostly respectful dudes posted to Atlee High School on this perfect morning looking to check out the local scenery. YHC had a different plan. This is possibly what occurred. Parking lot tracers COP – SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Five Burpees OYO Mosey into Giles to the clubhouse parking lot and playground The Thang Four Corners – 3 rounds of Step Ups, Freddie Mercuries, Merkins, Crunchy Frog PAX does these exercises in each corner while 5th PAX members runs to that corner. Sevens – Pullups and Burpees Mosey back to SF for stretches COT: Numberarama, Name-O-Rama, Announcements,…

YHC was pumped to get thee week off right and planned a tabata workout. showed up early and planted the flag. Others arrived and we began to mosey to the bus loop and here is what went down: COP We circle up for 20 SSH, 10 helicopters, 10 DQ’s, 20 LBC’s. THANG I had my iPhone and Speaker for the Tabata workout. We did nine sets of 4 minutes 8 reps of 20 second exercise 10 seconds rest. Here were the 9 Exercises 1 -alternating lunges, 2 – Donkey Kicks ( I made a Challenge to the PAX to perform…

5 Davillians came out for YHC’s Day 1 of an anniversary takeover week. This how it went down Warm Up – Parking lot Tracers Mosey to the blacktop COP (ALL IC) – SSH, DQ, Imperil Walkers, Hillbillies, LBC’s, AL Prom Date, Heels to Heaven, ALT’s, HRM’s, Arm Circle THANG Dora #1 – 100 2ct American Hammers, 200 2ct Freddy Mercury, 300 LBC’s while partner completes a suicides Mosey to the tennis court Dora #2 – 50 Donkey Kicks, 100 squats, 150 SSH’s while partner completes tennis court bear crawls Mosey to bus loop Catch Us If You Can – One…

We did something a bit different today to prepare for our Ultimate Frisbee coming up this weekend. Then we did a basic Frisbee Drill with red solo cups. Mobility workouts are generally not workouts, nor are they static stretching sessions. They are dynamic stretching moves that work well for workout warmups but also move the joints and muscles in ways that may prepare us for rigors of everyday life. Mobility List:- Calf Raises & Scoops- Knee rotations- Good Morning Hip Hinge and Squat Combo- Inchworm walkouts with pushupBelly: – Cobra- Back Extension with arm holds- Scorpions, toes to handsTable Top:-…

YHC scored some black painted cmu blocks for coupons and arrived at the DaVille AO for a work out. Here is what went down: COP 20 SSH, 10 DQ’s, 10 Helicopter, 15 arm circles 10 small and 5 bid, reverso, 10 Ukrainian Soldiers, 15 LBC’s. THANG We grab the 3 blocks and mosey to a parking lot Island for the 3 stations of coupon workout. S1 – Block cleans with an overhead press (look through the window), S2 – Curls, S3 -Swings, S4 – lungen to 2nd Island and jog back as the timer. We rotate stations to complete a…