Gucci-esque Warm-o-Rama that consisted of most of the following and probably more: Arm Swirlies FWD Arm Swirlies BKWD Abe Vigoda Bent Leg Body Twist Mountain Climbers Hamstring Stretch RoL Hamstring Stretch LoR Tricep Stretch RoL Tricep Stretch LoR Hillbillies Imperial Storm Trooper Thingies All x 10 IC The THANG: Mosey to block, grab a block…
YHC answered a call for help from Burns late last night who badly cut the tip of his finger in the kitchen and needed a sub. Insert YHC, happy to help a friend, and already had a Ziggy theme workout ready to go for the Site Q changeover! It was meant to be!! …
Following a humid 2 mile EC run with Schneider, YHC took the reins for the day last minute while Gucci was off serving his country. YHC cooked up a plan during the run to demonstrate 1 of the core principles of F3. WARM O RAMA SSH IMPERIAL WALKERS ARM SWIRLEYS MORROCAN NIGHT CLUBS ABE VAGOTA…
Warm-o-rama. SSH, IST, Whirly with the Clap, Spider Merkins Beatdown. Pretty simple beatdown. PAX choice to start anywhere in the list of exercises and then move down the list after each exercise is completed. Ten sets of each exercise with traveling after each set to a spot and back roughly 25 yards away. Set 1…
Once again I am way behind on backblasts, and this workout was one that came up quickly due to the fact that I didn’t find a Q for the day! To start, as always, we did a Gucci warm-up, with some extra reps to fill the time: 25x Side-straddle-hops IC 15x Arm Swirly things forward…
Warm o rama SSH x 20IC IST x 20IC Arm Swirls IC X 20 Forward X 20 Reverse Seal Clap X 20 IC OH Clap X 20 IC Ab Bagota x 10 IC 5 Burpees OYO Thang- Grinder w/Blocks – Alt Modes of Transport Station 1 Curls BO Row OH press American Hammer Alt Lunges…
Many thanks to a healthy crew that came out to Parliament this morning. It was a day made for long warmups and lots of reps with blocks, but it was great seeing everyone again. Just as a note to start, I need Qs for July 21 through September 1….I might mention it again before this…
So yeah, the title is pretty much how things started out this morning at #Parliament. YHC had no idea he was on Q so it’s a good thing I decided to show up. I still haven’t checked the calendar to confirm so everyone could of been ducking with me. Oh well. Warm-O-Rama: Standard Sour Mash…
It was a beautiful morning and the Q had promised a surprise. YHC arrived early to prepare it and found several cars in the parking lot. After the prep work was complete more cars kept coming and the EC runners made it in. Pony expressed (see what I did there) the value of being well…
Today was a good day, with the boys of F3 getting back together for the first Parliament workout since early March. Social distance was maintained, as the group evened out at an exact 10….meeting all State and official Dash guidelines. The crew started with a Gucci Warmup of: 15x Side-straddle-hops IC 10x Arm Swirly things…
Warm up: All IC X 15. SSH, IST, Whirly w/clap, Abe Vagodas, Squats, Plano Jacks, Arm Swirly F, hold, B, hold, Overhead Claps, hold, Seal Claps, recover. Standing hamstring stretch R foot over L for a 10 count, switch, recover. The Thang: Grab a block or kettle bell and find a bench or something similar…
Below is your Virtual Weinke for #Parliament: Warm-O-Rama – Arm swirly things forward x 10 IC Arm swirly things backwards x 10 IC RoL hamstring stretch x 10 seconds (1000-1, 1000-2, etc…) LoR hamstring stretch x 10 seconds (1000-1, 1000-2, etc…) Trunk twists x 10 IC RoL calf stretch from plank position x 10 seconds…