Today’s workout we mosey-ed to the auditorium to run up and down the stairs in an almost figure 8-like pattern with a set of workouts at the top and bottom of each flight of stairs. We started the beat down with a warmup: Mosey around the block 15x Jumping Jacks …
7 pax gathered on Mardi Gras day at 5:00AM to start the festive day with a beatdown. The warmup consisted of the following all in cadence: SSHx20, Imperial Walkers x20, Hillbillies x20, Arm Circles x10, Grass Grabbers x10, Burpees x5 The Pax moseyed to the parking lot close by, partnered …
Conditions: Cloudy, 75 degrees, Humidity 88%, Wind 5 m/h from SSE (disappointingly dry.) Pax: Almonaster, Boge, Catfish, Cheetos (FNG), Eagle Fang, Heisenberg, Igor, Java (FNG), PVC, Revit, Roach (FNG), Rudy, Spalding, Thighs, Tool, Triple, Vagabond, YHC The Cantores were out last night, predicting a monsoon this morning. Excited to get …
It was a beautiful morning for some running. Something we westbankers rarely do. We moseyed over to the playground to warm up. WindmillsSun-godsHairy RockettesSSH*New* 8-count Ski Abs Body-Builders Then we moseyed over to the service road and attempted to do: 4 rounds1st Round:15 of each:Heels to HeavenAlternating Side SquatsFlutter KicksHand-release …
Back in Sept 2018, the PAX from Master Melvin attempted the WestBank Circuit Course. During that attempt, we were able to do about 6 rounds of the circuit for a total of 2 miles of running. Today, we attempted the Course and we did 9 rounds for a total of …
On a mild morning, 5 Westbank Pax embarked on celebrating the true meaning of an F3 Christmas. Warm-Up: SSH Hairy Rockettes Windmills Cherry Pickers We celebrated the 12 Days of F3 Christmas by stopping at each station around the park and ‘singing’ and celebrating that day of Christmas. 12 Days …
4 men including one sort of new member to the Westbank crewe worked out together on Thursday morning at 5am prompt. Warmup: Light jog from AO to parking lotSide Straddle Hop x 15Arm Circles x 10 forwards and 10 backwards Merkins x 20Mountain Climbers x 20 Main Workout – 7 …
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 …
Week 3 of the IPC had our two new Pax from week 2 come back, and the arrival of another FNG. A brief disclaimer, followed by a quick warm up and and get on with week 3! Who would have thought the IPC would help grow the AO! One more …
The Master Melvin is dedicated to the IPC this month, regardless of circumstances. For example, Frozone brought 2 FNG’s to the gloom, but may have failed to fully disclose what they would be doing. As the supplier of coupons, Frozone made sure there were enough to go around. These West …
