Leg Day

10 pax met in windy, damp gloom to better themselves. Mosey to living room and a quick warm up. Thirty minutes of leg work. Stations in each of the four corners. Do 25 of one exercise and move to next corner. Bobby Hurleys, Step Ups, Squats and Stationary Lunges. Between stations, bear crawl short sides, [...]

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Battle Buddies 1-14-23

When Loveseat ask Sharktooth if he was coming to F3 this morning, Shartktooth ask who had the Q. Loveseat replied that Hee Haw had the Q, and Sharktooth ask if he played games (Dodgeball, Kickball, Ultimate frisbee, etc...). Loveseat told him no, that his workouts are simple to understand, simple movements, high reps, and difficult. [...]

Step on Up

Eight Pax showed up in the wind and cold this morning. Seven at the appointed time. One 30 minutes later. After a quick warm up we moseyed to the picnic tables. Did a series of merkins and jump squats. One merkin, cross the table, ten squats, cross the table, two merkins, cross the table nine [...]

52

It's become a tradition for many to pickup the Q on (or near) their birthday. I celebrated my 52nd birthday on Sunday, Nov 6 so jumped in for the Q this morning. We had the privilege of working out under the blood full moon which was a cool thing to see. A solid dozen pax [...]

Lazy Dora

Eight pax met in the chilly morning air to improve ourselves. Did a variation of a Lazy Dora. While one partner did 25 reps of an exercise the other did some resistance training of sorts. Got thru seven rounds of 100 reps each. Merkins/Plank, Curls/Weight Overhead, Squats/Wall Sit, American Hammers (2ct)/Legs at 6 inches, Overhead [...]

De Ja Q

Six pax met in gloom to get in some work. Same six from Monday. After discussions we think this may be a first. After a warm up got right into it. Four sets of three exercises. Each exercise in each set had a total of 50 reps done in sequence of 20-15-10-5 Set One: Curls, [...]

Iron Pax Challenge

8 men attacked the day and completed the first Iron Pax Challenge (IPC) workout IPC week 0 workout: 5 rounds of 20 thrusters and 20 merkins then 3 rounds of 100 foot bearcrawl out and 100 foot burpee broad jump back. Perform 3 burpees and then 5 broad jumps. Finish with another 5 rounds of [...]

Stations

Seven men met in Gloom to better themselves. Pretty simple workout. Warmed up at compass by pier. Did ten reps of three exercises at each of three stations. Mosey back to start, repeat. Station 1 Compass (dips, stepups 10 each leg, big boy sit ups) Station 2 End of Cover on Pier ( Shoulder Taps [...]

Just warming Up

Just warming up – 2022.06.13 D2 voluntold me to take the flags (both) and come on Monday.  Later on the weekend he suggested I should take the Q.  I guess if im going to be there mightaswell Q the Jailbreak – its only been a year or so… 5:31a - Welcome. Disclaimer. Let’s go Warm [...]

And Now for Something Different

Feeling sore from the Memorial Day Murph, I wanted to take matters into my own hands and make sure there was an easy-ish beatdown the day after. One way to make it a reality is to sign up and Q an easy workout. Done. A ship in the harbor is safe. But that's not what [...]