Grab 2!
YHC is sick. Still didn’t stop me from getting out in the gloom and getting better. Always a good time leading a great group of men in a effort to get better. Sign up to Q or Co-Q with someone. It’s a blessing. Especially when you get a FNG! Conditions : 62 Disclaimer : Yep […]
AMRAP
CONDITIONS: GOOD, BUT STILL WARM FOR LATE SEPTEMBER. ONE MIN WARNING: GIVEN DISCLAIMER: GIVEN WARMUP: 25 SSH IC WORK: AMRAP 10 MINS: 30 CURLS 30 BIG BOYS RINSE AND REPEAT TILL TIME IS CALLED. 10 MINS: 30 OVER HEAD PRESSES, 30 REVERSE CRUNCHES RINSE AND REPEAT TILL TIME IS CALLED 10 MINS: 30 […]
And It Burns, Burns, Burns…The Ring of Fire
Conditions- 72° with a nice little breeze 5:14- one minute warning and disclaimer given 5:15- circle up for a quick warm up Warm up- 50 SSH IC 10 Burpees Head to get a coupon and circle back up at the AO flag. THE THANG- Johnny Cash – The Ring of Fire One PAX does work, […]
The Best of Bean – Take 2
Back in July, YHC put together a workout to celebrate his 3rd anniversary of being a member of F3. It was held at the Epicenter since that’s where it all began. Unfortunately, not the best crowd showed up that day, but we had fun anyway. With another Q on tap, YHC thought, why not do […]
Gloves or no gloves?
As YHC rolled into the parking lot at 0505, there were a few pax already present and one nantan starting out on a run. This was a bit of a surprise as twitter was eerily quiet last night. But work was planned and it worked as well for a larger crowd as it would have […]
Black Widows
Conditions: 72 and muggy. Disclaimer and One min warning given. Warm-up: 25 SSH IC 5 Burpees OYO 25 SSH IC 5 Burpees OYO Work: 50 Merkins 60 Curls 50 Overhead Press 60 Curls 50 Triceps Extensions 60 Curls Mosey to flag pole in from of school. 50 Big Bois 60 Sec Low Plank […]
Shipyard Saturday 9/1
It has been way too long since I have Qed a bootcamp, so when the opportunity to lead today came up, I decided it was time to get back out and do something other than just running. Hopefully the work I had planned was tough enough to challenge the bootcamp beasts that decided to join […]
Still Sore from the Iron Pax Wk4 Challenge?
Small crowd this morning but we worked out some soreness from the Week 4 Iron Pax Challenge. One thing that the Iron Pax Challenge has taught us is to get out of the comfort zone and get after it. Many Pax were challenged and could see where they stood relative to others their own age and physical ability. […]
Tour de Shipyard returns
Due to a recovering ankle injury and the requirements of this weeks IronPax challenge (lunges and sprints specifically), YHC requested to swap Q’s with Duggar this morning. He obliged and YHC took on the task of coming up with something challenging for the pax who may not be participating in the IronPax. There were a […]
1100 – Well almost there
YHC needs to get out to more bootcamps so signing up to Q will make me do that. It is always good to do some new exercises but I really enjoy the block work and the 1100 was a good one to use. We almost finished the 1100 but here is how it went. Weather was real good this […]