Well – 5 years later we are still going STRONG! I remember when we started thinking I don’t have time in my life for this group. After a week of beatdowns I knew that we had to commit to growing this group – it had already begun to change my …
Disclaimer given, mosey to rock pile for warmup:
-Mountain Climber X10
-Peter Parker X15
-Parker Peter X15
-Grass Grabber X10
-Arm Circles X10 front X10 back
-Side Straddle Hop X10
-burpees X3 oyo
Grab a rock and head to Fball Field:
-4 groups X1 rotation
-group 1 is timer: 1 lap around track
-group 2 overhead press
-group 3 curls
-group 4 squats
Mosey to playground, stay in same group, one rotation:
-group 1 box jumps
-group 2 underdogs
-group 3 incline merkins
-group 4 rocky balboa
Mosey to baseball field:
-11’s but 6’s instead:
-rows and burpees oyo
Pair up for some Dora 1,2?
-100 bench press, 200 LBC’s
Mosey back to role pile for mary:
-dying cockroach X15
-penguins X15
-J-lo’s X15
Return to flag, count-off, name-o-rama, announcements, intentions, prayer.
Thank you gentlemen for your participation and allowing me to lead!
What a blessing to be standing in the early morning Summertime bright gloom for a Saturday MuscleShip adventure through the park. 7 Pax gathered a short disclaimer of self awareness of safety and effort was given and the fun began. Mosey to the baby foundry – along our route we …
DISCLAIMER, let’s mosey…Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches and a lovely aroma). Published by RY – due to Amnesty’s technical difficulties. Clearly I need to post at Rock City – so many PAX I haven’t posted with …
Happy Birthday to me, Happy Birthday to Me, Happy Birthday to Da Parish, Happy Birthday to me. YHC is not sure who started this tradition of Qing a PAX special day, but the gloom was not the first thing I wanted to greet on the first day of my 37th …
YHC enjoyed the Easter weekend with Friends and Family and was a bit tardy with this backblast. Well off we go. YHC wanted the workout to focus on our “ABS”. Also wanted to focus on some pull-ups as I don’t think we do these often enough. On to the warmup …
Disclaimer: Warmup: SSH x 30, Pe/Pa x 20, AC 15/15, Abe x 15, Pa/Pe x 20, IW x 20 To the track for Suicides with a twist…and a rock First quarter lap – mosey with rock held straight out, drop rock return to start for 5 each…burpees, squats, merkins, monkey …
When Tool asked me if I wanted to Q the Muscleship the Thursday before, it brought to mind how far I’ve come since starting and that I could not have done without the support of my F3 friends. From Willie continuing to try to get me out here, from seeing …
YHC was honored to perform my VQ at The Foundry today. Thankfully rain has held off for several days as I was concerned about possibly ruining the grass for the exercises I had planned. I had been bouncing some ideas around in my head and reviewed the entire Exicon to …
No doubt it was a LONG fun weekend for many PAX – especially those working the Hogs for the Cause BBQ fund raiser. All we can assume is that after “BARKING” for team Deswine Intervention – Peaches was canned! Monday was cold and with the PAX restless realizing Peaches was …
