Well you couldn’t of drawn up a more glorious morning to workout outside, with the rising temperatures and the smell of spring in the air, WIB was set up for a treat. As I pulled into the parking lot to stage the workout and prepare my mind to really focus in on leading this great…
Warm Up SSH X 20 IST X 20 Toy Soldiers X 20 Abe Vigota X 6 Whirly X 10 Downward/Upward Dog The Thang Mosey to the Intimidator 20 Squats at the bottom 1st. stop 25 Merkins Back to Bottom 20 Squats 2nd. Stop 20 DC Lunges Back to Bottom 20 Squats 3rd. Stop 15 Dive…
Its Been a while since I posted at The Iron Throne, but quickly reminded me of why this is such a great place to workout. There are endless amounts of exercises that this site offers. Being the day after Halloween, which brings a challenge in itself to wake up and post in the gloom and…
After supermax Q I wanted to make sure the ones that stayed and the ones that came for the Alcatraz workout would get their money’s worth. So we ran and ran! Also, breaking news…Zima made his first compliment in F3 history…he liked my music. The group was shocked. The Thang We partnered up for some…
This morning I decided to take Van Gogh’s advice for supermax and keep it simple!! We grabbed some cinderblocks and got after it. We also had the pleasure of welcoming an FNG, better known as Emilio! I gave the mission and principles, but Zima decided to put me on the spot with the Motto. I…
9 pax showed up for conspiracy this morning, but we were in store for a few more! Thanks to our main man Van Gogh who recruits with the best of them, we were joined by some new firefighter recruits who needed a little warm up before they embarked on their new journey!! We introduced F3…
As I suspected, the morning after a long weekend to bring summer in was not a very popular time to post! 3 was the number to be for our little morning at Flatline. Still a strong group of men! The Thang Mosey to Corpening Plaza Killer B’s 10 Burpees 20 Bonnie Blairs 10-Big Boy sit…
Warm-up SSHx20 IC Imperial STx12 IC Abe Vigota-x6 IC Whirly w/ Clapx10 IC Arm Swirly Forward, Bakwards, Overhead clap x10 IC Mosey To Playground The Thang- Billy Madison Begin with Run around the loop Followed by first exercise with 12 reps Then another loop Followed By the 1st exercise and then 2nd Repeat all until…
Warm a rama lap around track SSH X 20 ISTx20 Squat x10 Abe Vigota x 6 Arm swirly things forward, backward, overhead x 10 The Thang, Spot 1-Intimidator hill one group ran up hill while other performed exercises AMRAP Burpees Mountain Climbers Spot 2-Playground 4 sets of 15 dips and reverse rows spot 3-Track One…
It was a great morning to pay tribute to 9/11. Warm up SSH X 20 Abe Vigota x 6 Imperial Stormtroopers x 20 Whirly w/ clap x 10 Arm Circle things forward and backward x 10 Seal Clap x10 Mosey over to the hill next to Bailey park Partner Work- one partner ran up and…