PAX Dominoes
10 brave PAX made it out for a great morning of exercise. Can’t beat a fall morning for a nice shoulder burn! Warm ups – Side-straddle hops, Imperial Storm Troopers, ABAGODAS, Humpies, Arm Circles(forward and backward). With everyone nice and loose, time for a mosey. Next, at an empty parking lot, we completed the Del […]
Deck of Upper Death
Warm Up Dumpees x 15 IC (Humpee with a squat at the end) Side Straddle Hops x 15 IC Little Arm Circles x 15 IC Big Arm Circles x 15 IC Deck of Upper Death (Ace was 15 this time) For every number less than 7, exercises must be completed as a negative. Spades- Bench […]
To Loud for RAM
Today we did a RAM style workout. WARMUPS: Smurf Jacks ICX15 After our one warm-up we mosyed to our first pain station and did the following: 100 LBC’S OYO 100 RBC’S OYO Low Plank We then mosyed to our second pain station and did the following: SSH ICX25 Mosyed to our third pain station and […]
Route 66 – 1 Block at a Time
7 PAX answered the bell this morning at Prison Break. Only a mans man shows up to workout in Tropical Storm conditions. This was a fine group of men Warm Up Slumpies SSH ATT But-Kickers Route 66 – 1 Block at a time We ran all over downtown Lenoir, trying to only run 1 block […]
The Bears
What do you do when you see a bear? You stop what you are doing and evaluate the situation. Identify yourself by speaking in a calm, appeasing tone. Back away slowly, preferably in the direction you came. Walk, don’t run, and keep your eye on the bear so you can see how it will react. We are F3 and we conquer what […]
We had a Workout
The Lord blessed us with a perfect morning! The temperature was perfect. The conditions couldn’t be better for the beatdown to follow. But wait?!?!?!!? Where’s the flag? Who has the flag? Oh wait, Snips has it. So we had to wait for Snips to show up at the usual 5:14:59. Ok…..now the flag is flying. […]
Leap Frogging Downtown Lenoir
It was an honor and a privilege to guest Q at Prison Break this morning. We had 8 Pax, motivated and ready to go!! Warmups x 15 SSH Alt Toe Touch Humpies Windmills Imperial Storm Troopers Arm Circles Reverse Arm Circles We mosied to Harper Avenue and got shoulder to shoulder facing the road. We […]
How to Count to 100…
Warm-a-rama: SSH x 15 IC Hillbillies x 15 IC Butt Kicks x 15 IC Chinooks x 15 IC ATT x 15 IC Indian Run to Post Office “In the Plank Tonight” – PAX planks for the entire song on “In the Air Tonight” by Phil Collins (about 5 minutes) Wilt Chamberlains: 100 LBCs Run 100 […]
Brick and Run
Since the last workout went so well with bricks and running, I decided to let all the PAX enjoy it again…this time with hills!!! Warmup – 15 reps each IC Side Straddle Hops Imperial Storm Troopers ABAGODAS Humpies Arm Circles – forward and then backwards Brick and Run Each PAX grabbed some bricks and […]
Taking HIITs at PrisonBreak
Due to taking on a new training schedule for the upcoming Tuna Run; this was YHC’s last Q at PrisonBreak until November. I say this to say I wanted to make sure it was “memorable! We rolled in, some later than others, to do this: Warm-a-Rama IST ICx10 ATT ICx10 Humpies ICx10 LAC ICx15 Rev […]