Philly Special
YHC had a old Philly baseball shirt on and got some rumblings of the Philly Special as I walked up to the group, so that’s what we named this workout. Warmups: SSH, Hillbillies, Humpties, LBAC, etc. Mosey to the Quad for some 5×5.5 workouts, 5 rounds, 5-25 reps increasing with each workout5 Pullups, 10 WWII, […]
Accelerate
Many didn’t know this before today, but Sir Isaac Newton, among many other things, was a fitness guru. This is clearly evidenced by his Laws of Motion. The 1st of which states that a body in motion stays in motion and a body at rest stays at rest (paraphrased). This is reflected in F3’s Q-Source […]
No go on the snow
Woke up. Rolled out of bed. Dragged a comb across my head. Found my way downstairs and drank a cup….Naw. I haven’t combed my hair since 1993. Not sure why started w/ that. Weather: No snow. In fact, it was downright warm. My phone said 32, but it closer to 40. Tooth Fairy’s phone apparently […]
No Run, All Fun Expresso
The first bootcamp in the HKY of 2020 was a good one. And we didn’t run a bit. YHC has a boo-boo foot, so I promised there would be no running…but we did tour the entire body and every muscle group, challenging the balance and fortitude of the PAX. I’m on the IR except for […]
Expresso 12/12/19
There was a lot of mumble chatter before the workout started this morning. There was a good bit about how AWESOME my mustache was under my ninja mask along with some other things (not as important as my mustache). The Thang: Windmills, High Knees into Buttkickers, ATT, Humpies, Little Baby Arm Circles (All IC X15) […]
Dabo’s 50th
10 men showed up in the Gloom for a PowPow (Cuz’s nickname for my already short nickname) substitute Q. This how it went from what I can remember since I did not have a winkie. The Thang: Warmup- SSH, Humpies, ATT, IST (All IC X15) Mosey around St. Lukes to the their back parking lot. […]
Choose your own adventure
Weather: cold enough for Powder to sport a toboggan and long pants. Also TF busted out the pantaloons. Thang: Sometime in mid-October 5 years ago, I started coming to F3 so I wanted to go a little old school w/ the pax today for my own lil F3versary. Way back on those days, the Q […]
Adversity in Small Doses
I had a particular theme in mind today, so I wanted to do something a little different. Challenge a few guys, push it a little to stretch us in areas maybe we haven’t in a while. Conditions: 58, clear. Perfect early fall morning Warmup: Windmill x 10 IC, Imperial Storm Troopers x 15 IC, Plank […]
Unstoppable
Little known to the PAX, YHC attempted to make this mornings workout about 3 things; upper body, core, lower body. YHC tried to balance out these three important areas in order for the PAX to receive a full body beatdown. Conditions: Hint of fall The Thang: Warmup IC SSH X 20 ATT X 20 Mountain […]
Expresso
Being my Second Q, the Warmups seem to be the worst part. 10 count of Side Straddle Hops & Humpys and we are off. The Thang- Mosey to the hill by Fourk- Complete a ladder exercise of Lunges at the bottom, run to the top and Pistol squats at the top. (1-10,2-9,3-8,4-7,5-6 etc) Pistol […]