Drizzling B.O.M.B.S.

Nine pax met in the rainy gloom to get some good work in. We warmed up with neck stretches, arm circles, weed pickers, finkel kicks and some SSH. Then we paired up and the work began: B - Burpees X 50 O - Overhead Claps X 100 M - Merkins X 150 B - Big [...]

Sweet 16

I promised we’d be celebrating this morning, and a dozen pax met in the gloom to take me up on the offer. Theme was 16, since there were 16 workouts in February and I rocked every one of them. I don't know if I’ve ever had a perfect attendance month before. Warmup - batwing sequence, [...]

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Gale Force Winds

The wind was howling this morning. Four men met in the gloom, three of them on time. YHC was frantically searching my house for my truck keys at 5:25. But when I tore into the parking lot only 3 minutes late, I found three pax warmed up and ready to rock. warmup - don quixotes, [...]

Wet and Sandy

The first morning of the new year was beautiful! 16 hard hitters kicked off 2022 with a beach beatdown! F3 introduction and disclaimer Warm-Up Arm Circles - small, medium, big - forward and backwards Roll out the neckPlank walkouts into peter parker, merkins, up dog, down dogSquats Side straddle hops Mosey to the beach. The [...]

365 2021

5 men met in the gloom this morning to finish the year out strong. We started with disclaimer then onto the warmup.21 Little baby semicircles21 reverse21 big arm circles21 reverse 21 weed pickers21 finkle kicks About halfway through the warmup yogi asked the significance of 21. Explained that this is the last workout of 2021. Everyone had [...]

Everything is hard until you do something harder

Opportunities abound in a burpicide beatdown. Warm-0-rama: Runner's stretch, quad stretch, arm circles (OYO) 4 rounds of burpicides: start at Brogens, sprint to little playground 1 burpee, sprint to big playground, 2 burpees. Rinse and repeat but increasing each burpee rep by 100% each round. After each round, we accomplished 1 minute worth of merkins [...]

Seven of Diamonds

Six pax met in the cool northeast breeze to start their week off. After some warmups we settled into the main event. Started with the Seven of Diamonds. Worked a diamond shaped course around the pier parking lot. Did a series of sets at all corners of diamond each round. 7 burpees, 14 american hammers, [...]

balls of pain

4 heavy hitters attacked this morning! Warm-Up Arm Circles Neck Rotations Imperial Walkers Trunk Swings Squats Lateral Shuffles Butt Kickers High Knees Workout # 1 6 Rounds of 35 lb wall balls or ball over shoulderPeter Parkers20 lb wall balls or ball over shoulderParker Peters at an interval of :45 / :15 (work 45 seconds [...]

Stolen Clothes

It was a perfect morning for a beatdown if you layered up. The downside is our outer layers were jacked by an unknown perp. Warm-o-rama: OYO runner's stretch and arm circles. 10 SSH. The Thang: YHC placed approximately 13 glowsticks along the sidewalk of "The Lighthouse Loop" (from flag, around lighthouse museum, then back to [...]

Predictably Cow Tipper

I might consider myself creative in the F3 workout arena but it has become clear that I resort to the same types of misery each time I Q. 8 of the PAX stepped out this mild Thursday for a routine Cow Tipper beatdown Disclaimer Mosey to Home Tree COP SSH x 41 (Happy 41st Loveseat!)Tempo [...]