Warm-o-Rama The PAX stated with light stretching, and then into Albatross Wings (check it out in the Exicon!) The Thang One Pax sprinted 80 yards down and back the field while the partner PAX did AMRAP exercises with their coupon, the exercises were: Coupon Curls, Overhead Press, Kettlebell Swings, Blockeis This continued for 11 minutes […]
Warmup: stretches, arm circles, mosey around the parking lot perimeter The Thang: The following exercises were followed by a mosey around the parking lot perimeter, wash, rinse, repeat until 06:10 -overhead coupon press x5 -coupon curls x5 -coupon squats x5 -overhead coupon tricep extensions x5 -merkins x5 Mary: pickle pointers x15, pickle pounders x15 COT […]
Warm-O-Rama -10 count stretch to the toes, right over left, and left over right -10 count standing groin stretch -10 count calve stretches each leg -10 merkins -10 slow squats in cadence The Thang There was a four corner course set up. The sides were about 40 yards, and the ends were about 20 yards. […]
Warm-o-rama Tea-bag squats x10 Unbalanced coupon merkins x10 Pickle Pointers x10 Monkey Humpers x10 X-factors x10 YHC then demonstrated a Ralphie (Blockee with a coupon throw) with an added Elf-on-the-shelf between the blockee and the throw. The Thang We had four pain stations set up around the .35 mile loop. Station 1: 40 yards of […]
Warm-O-Rama Capri Lap 10 SSH 10 Mountain Climbers The Thang 100 Coupon Step Ups 5 Rounds: 10 Coupon Lateral Lunges (Each Leg) 10 Coupon BBS 10 4 ct. Flutter Kicks w/ Coupon Pressed 100 Coupon Step Ups Run laps around the parking lot until the six is done 20 Coupon Step Ups 1 Round: 10 […]
WARM-o-RAMA None THE THANG We crossed all the bridges from the 6th St bridge to the Fulton St bridge. A total of 3.1 miles in total. MARY None End of Workout Circle of Trust (CoT) Count-O-Rama Name-O-Rama F3-specific Announcements Ball of Man (BOM) The Beaches are safe, Hasselhoff
Warm Up: Various Stretching 25 SSH (IC) 25 SSH (IC) 25 SSH (IC) 25 SSH (IC) The Thang: Gravy has challenged the PAX at The Stairway to Heaven to start bringing new exercises to the AO. Challenge accepted. From the AO run to the Stairs and then immediate make our way UP. 20 Imperial Squat […]
Warm-o-rama SSH IC x15 8 blockee coupon throws (now known as Ralphies after the pax that brought them to F3GR) The Thang We ran a circuit with an arms station, a legs station, and a core station. At the arms station we alternated between unbalanced coupon merkins x25 and pullups x25 At the legs station […]
5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust Warm-o-Rama The PAX stated with light stretching, arm circles […]
The PAX gathered in the cool gloom ready with their running shoes. YHC covered the core principles and got the PAX ready to warm up. Warm-o-Rama SSH x 10 (4ct) After we completed the exercise we took a mosey over to the gazebo in the park along the river. The Thang From our starting point […]
The Thang YHC informed that Pax that we would be running 1.7 miles to Splitter’s house to drop off a bottle of bourbon. Pain stations along the way, monkey humpers in his front yard, and then back to the AO Mary Plank Flutter Kicks Count-O-Rama Name-O-Rama COT Auf Wiedersehen – Kraut
5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust Disclaimer: This is a free, volunteer, peer-led workout. I […]