Tag: PVC

Rudy

January 8, 2024

Around DaHeartened by the enthusiastic showing of faithful HIM’s, YHC lead the PAX on a bisk mosey to the RockPile for Warmups SSH Imperial Walkers Side Lunge Stretch Arm Circles High Knees/ButtKickers MAIN THANG we toured the Metry Track, stopping at points of interest along the way. Start with med/large rocks #1 3 Sets 10 OHP 10 Curl 10 Row 10 SUMO Squat Leave Rocks as we found them #2 Mosey to the hill BearCrawl UP/Over 20 4ct SSH 4x Take a 30 ct while Hawg regailed us on the history of F3 in our region. #3 On stadium Seats Incline MErkins starting at 1, advance to next step 2, 3, etc all the way to the top Derkin 9,8,7 etc to the bottom 30 ct as Hawg continue to dig up treasured memories or the F3 Nola birth story. #4 At Playground 5 PULLUPS 10 L/R Step ups 3x Hawg continued …. #5 Under a shelter – using the tables On your back, legs over the edge, Low/High leg raises, 20ct People Chair on the poles, 30 sec ON the table, face down, rev leg lifts, 20 CT 3x And Hawg continued the story…. Mosey back to the flag for a short Turkish Getup lesson, then COT. Woild – from Kenna Brah

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Rudy

January 3, 2024

The Spirit of Pai Gow – from Charmin

Mission: To embrace the grind, push each other, and conquer the Knees Over Toes (KOT) challenge…
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Rudy

December 30, 2023

Run, Run, and run more – from PVC

Stretch arms Abe vigoda Calf scoop Grass grabber Peter Parker the old man bogey Wife pleaser…
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Rudy

December 30, 2023

11’s to stay warm – from PVC

Stretch arms Abe vigoda Calf scoop Grass grabber Peter Parker the old man bogey Wife pleaser…
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Rudy

December 16, 2023

11’s is always a winner – from Kenna Brah

Warm Ups Arm Circles F/B/OH/Seal Twists Toy Soldiers MM Pooper Good Morning SSH Route 66 1st…
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Rudy

December 9, 2023

🎶 8 Crazy Nights 🎶 – from Bolt

“It’s Hanukkah…Bitches,” was YHC mantra as I arrived with a whole five minutes to spare before…
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Rudy

December 9, 2023

Count Down Your Reps! – from Bolt

6 pax heeded the call for HCs the night before and still showed up in the…
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Rudy

November 2, 2023

All Souls Day Beatdown – from Charmin

Vagabond was very insistent that the shorted form of his name is pronounced Vag and not…
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Rudy

November 1, 2023

Accountability trumps blustery weather – from Bolt

YHC debated posting as he handed out candy and occasionally ate some (to merely enhance the…
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Rudy

October 31, 2023

Happy 9th Man-iversary F3 NOLA – from Hokie

10 Pax showed up to celebrate 9 years of F3 in NOLA Thank you Double Fudge…
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