Are You Ready For Oscar?
Talon- Southern Belle Q Warm up- 50 SSH IC 15 Imperial Walkers IC 15 High Knees 15 Butt Kickers Grab a Coupon The Thang- 4 Corners Corner 1- Goblet Squats Corner 2- Tricep Ext Corner 3- Block Merkins Corner 4- Thrusters Beginning in the middle, perform 5 burpees. Rifle carry to corner 1. Perform 20 […]
The Return of Polly: Part 2
Location Epicenter PAX Polly, BenGay, Smalls, Tweeter, Fratelli, Southern Belle, Abacadaba Warm up – SSH – Imperial Walkers – CTG The Thang 11’s – Man makers – Mosey to end of playground – Big boys – 5 Merkins and run to the far corner and back – Thrusters – Pull ups – 5 Merkins and […]
At Least We Aren’t In Omaha
Talon– Saturday PAX: Brut (Q), BenGay, Smalls, Tickle, Landline, Special K Warmup: 25 SSH IC, 15 CTG IC, 20 IW’s IC, 20 Copperhead squats IC The Thang OYO work to begin 100 Step-ups (50/leg) 50 Gas Pumpers 50 Leg raises 50 incline merkins 50 decline merkins 50 calf raises 50 Bonnie’s (25/leg) Once 6 was […]
Audible on the Fly
Location – Fury PAX – Brut, Crayola, Rapunzel, Smalls, BenGay Warm-up -25 SSHs -25 burpees Off we go. Mosey to the F3 light pole on Merrywood for 20 SSHs/20 burpees. Mosey to bottom of Fury Road for 15 SSHs/15 burpees. Mosey to CFA for 50 step-ups and 50 dips. Mosey to Santa Fe for 10 […]
Fools Mile
Location: Epicenter Pax: Lego, Bengay, Smalls, Blu, Abba, Tickle, Quickie Warmup: 30 SSH, 20 cut the grass, 20 imperial walkers The Thang: 5 rounds 20 burpees 30 abs of choice 40 lunges 400 meter run I thought to myself Monday morning “you might as well sign up for the Q at the Epicenter tomorrow so […]
Gale force winds, and Weaver’s return to the Gloom
Location: Talon on a Saturday PAX: Brut (Q), Tickle, Sunshine, Weaver, Special K Warmup: 25 SSH IC, 15 Cut Grass IC, 20 Imperial Walkers IC Grab a coupon and get to work. The Thang Partner Work, cumulative reps 100 OH Press 200 Bonnie’s 300 Merkins PAX 1 works, PAX 2 Farmer carry out and back […]
It’s Not Even Memorial Day!
PAX: Brut, BenGay, Yorkie, Duggar, Toothpick. Warmup: 10 second stretch, and off we go!! The Thang: Murph.1 mile run100 Pull-ups200 Merkins300 Squats1 mile run. We partitioned the work, 10 sets of 10/20/30. All PAX crushed it, as Murph will take you out of your comfort zone real darn quick. Solid work by all to honor […]
Is that Inspector?
PAX: Duggar, Smalls, Abacadaba, Southern Belle, BabyBlu, Brut, Crayola, Flea, Boucher, Fratelli, Tickle, Landline, Toothpick, BenGay Warm-Up-25 SSH, 5 burpees, 15 Cut the grass, 3 burpees, 20 Imperial Walkers, 4 burpees Mosey and get a block. For those who already had a block, 3 pull-ups and 5 merkin AMRAP until PAX come back with the […]
We Aren’t Professionals – IPC 2023 Week 4
And, here we are. You made it. You have reached week 4. You survived and overcame the: WIN Volume 2, Participation Award, BDE Mile, and the CINDY500. And hopefully along the way, you have been pushed by our region and have grown not only physically, but also as a group. Before presenting this year’s final […]
CINDY 500 – IPC 2023 Week 3
No. More. Running. I hope the skinny runners enjoyed last week because this week’s beatdown is about as far from what we did last week as it possibly can be. Without further ado, I present to you the CINDY 500 courtesy of F3 Indianapolis and F3 West Indianapolis. Reminder to submit your score at www.f3greenwood.wordpress.com. […]