Inspired by Corned Beef’s recent cards Q, YHC planned a deck of cards. Mr. Holland was waiting in the parking lot to throw down some cards and some kettlebells. COP SSH x 20Arm circles small x 10, big x 5, reverseImperial walkers x 10Don quixotes x 10Helicopters x 10Copperhead squats x 10Hand release merkins x 10Flutter kicks x 10Hello dollies x 10Deck of Pain – 4 suites, 4 exercises. The numbers on the card determine rep. Face cards = 15, Ace = 20. Each player pulls a card, both players do both exercises then run a lap around the parking…
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6 PAX posted for the Circus for the first Offshore Q in a while. The Thang. COP: SSH x20, IW x20, Russian Soldier x10, DQ x10, Scorpion Kicks x10. No Merkins?! Mosey to the bus loop for a set of 20 curls OYO. Then lunge with a twist, squirt, leak, and side of mumblechatter down the bus lane. Mosey to the front parking lot for a Lindsay with Merkin Rows and Sit and Presses. Take a lap around the parking lot in between sets. Mosey back to the bus loop for a set of American Hammers IC, then lunge (with…
A beautiful morning welcomed 3 solid redwoods looks to grow stronger. A full body beat-down was on the agenda and here is how it went down: COPSSHIWDQArm circles – forwards and backwardsHelicoptersMerkinsLBCAPD4 corners – 5, 10, 15, 20 reps at different corners; weighted lunge walk between cornersSit ‘n pressHigh pullsCurls3x check#1 – run, lawnmower pulls, swings#2 – run, overhead pulls, skull crushersCOT with YHC taking us out Homer is becoming a F3 regular, a welcomed addition to the PAX God is good all of the time! Attila
Beast week continues for YHC. Today, a KB beast. Here is how it went down: COPInvisible jump ropeRussian soldiersDead man hangArm circles – forward and backwardHelicoptersMerkinsLBCAPDKB Beast down the bus loopSit ‘n press with a behind the back carryHigh pulls with a right-handed waiters carryCurls with a left-handed waiters carrySwings with a death crawlSquat thrusters with around the world carryTricep press with lungesCOT with YHC taking us out Solid work from the PAX today. Iron sharpens iron, with some good laughs. God is good all of the time! Attila
Six noble KB warriors assembled on a pollen filled spring morning. The weather was spectacular and the PAX was ready for a challenge. Here is how it went down: COPSSHIWCherry pickersArm circles – forwards and backwardsHelicoptersMerkinsLBCAPD13 exercise/7 rep rotation – each cycle do one exercise 13xLawnmower pulls – rightLawnmower pulls – leftHigh pullsSwingsCurlsSquat thrustersSnatches – rightSnatches – leftFigure 8sSit ‘n pressHammersTricep pressHalosCiabatta with flutter pressesCOT with YHC taking us out Did you know pollen is nothing more than tree sperm? Appreciate that fact Gypsy, especially as we tried to figure out the spitters and swallowers in the PAX. Welcome to…
3rd F: Tuesday 4/13 at 8pm. Q sheet is open! Zoom link: https://us02web.zoom.us/j/82270057337?pwd=dzhnV0RMalpVSXFzck1ZVzFFTVJOdz092nd F: Blood drive starts on 5/1Blood drive for Freed To Bleed is up on the Red Cross site. You’ll see it if you search by zip code 23112. It’s at Good Sheppard Lutheran Church in Midlothian. Sign up! Tell your friends! https://www.redcrossblood.org/give.html/donation-timeTomato run: https://f3rva.org/2021/03/25/preblast-the-daville-relay-spring-edition/ 1st F: The Thang: Worm BurnersThis one is an easy one to Q: Called exercise to be completed by the PAX while a single pax pushes a 35lb bench plate across the parking lot and back as a timer: Think Bear Crawl, but both hands on the…
The perfect number for a PAX (6) on a not so perfect morning. Seek cover and get after it. Here is how it went down: COPSSHHillbilliesDQArm circles – forwards and backwardsHelicoptersMerkinsLBCKB ladder – work your way up the ladder with 5, 10, 15, 20, 25 reps (adding a new exercise at each interval and brief jog in between intervals)Shoulder pressCurlsSwingsSquatsHigh pulls3x check with run, lawnmower pulls and flutter presses11 with sit ‘n press and KB hammersCOT with YHC taking us out The 11s finale was no April’s Fools joke. That was a true burn-out finale. You are welcome PAX! Great…
4 men braved a little rain to throw around some kettlebells. This is how the beatdown went… COPSSH x 20Arm circles small x 10, big x 5, reverseDon Quixotes x 10Russian soldiers x 10Imperial walkers x 10Copperhead squats x 10Merkins x 10LBCs x 10Exercise 1 – Snatches + Waiter’s carry Round 1 – Start at middle island do 5 snatches w/ your left hand, waiters carry on left hand to end island do 5 snatches w/ your right hand. Return to middle island for round 2Round 2 – rinse and repeat with 10 reps each handRound 3 – rinse and…
A solid PAX of 6 assembled to throw around the KBs this morning. Mumble-chatter and bodily functions provided a lot of background noise that some of us tried to tune out. Here is how it went down: COPSSHIWPunitive 5 burpees for too much mumble-chatterDQArm circles – forwards and backwardsHelicoptersScorpion kicksAPDMerkinsLBC Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the endLawnmower pulls – each arm (8x)Curls (7x)Sit ‘n presses (6x)Overhead presses (5x)KB swings (4x)Halos (3x)High…
Well this YHC’s handle makes it necessary to Q on St. Patrick’s Day and with the local AO workout for today at MannDate was Kettlebells, YHC had to dig deep to come up with some KB routines and here is what turned out for 5 F3 brothers that showed up this cool misty morning. COP We perform 10 4ct SSH, 10 DQ’s, 10 scorpions. THANG https://www.youtube.com/watch?v=_cysqa1JSCM&t=986s I can tell you that we all looked like this at the end of the work out and could enjoy a nice Pint of Guinness later this evening! This video was the inspiration for…