08/21/2020 - Clinic - A Dirty Hook Up with Maaco
Warm O Rama Merkins Sun Gods Michael Phelps The Thang 21’s from Heaven- Merkins on the stage. Stop at the wall before the stairs and do 3 Maaco…
Pax: Saluki
08/19/2020 - Clinic - I Dip you dip we dip
Warm-O-Rama Nothing too fancy for today. SSH’s, WP’s and then ‘Merkins & Sit-ups with some review of proper form. (Merkins: body straight, no pike or sag, and elbows tucked to…
07/31/2020 - Clinic - Two-Year Anniversary Q
WARM-O-RAMA Mosey up the middle flight of stairs. Merkins – Kodiak IC SSH – Kodiak IC LBCs – Kodiak IC Long mosey back down to the sidewalk–the long way. The…
08/18/2020 - Flying V - The V’s Hill Repeat Finish
YHC was very happy to see a strong turnout this morning, including @PurpleHaze from the Metro Charlotte area of North Carolina who joined us ITG. YHC will find him on…
08/17/2020 - Clinic - The Hundreds
Warmorama: Short mosey to the gazebo. Sidestraddle Hop, Woodpicker, Michael Phelps. The Thing: Mosey back to the amphitheater for Dora by the hundreds, followed by some suicide sprints and finished…
08/12/2020 - Clinic - Group Project
Mosey up the stairs and back, finishing on the stage with 50 SSH’s, a few WP’s, Merkins, and some instruction on the 5 Core Values: F3 workouts are always: Free…
08/10/2020 - Clinic - Back To The Quarry
Short mosey from the flag to the gazebo for the disclaimer and warm-ups; Merkins, SSH, Arm Circles and Phelps. Shlonger mosey to the Chat Tec “Quarry” where we chose a…
08/08/2020 - Chatterbox - The Mini Murph
WARM-O-RAMA: 10 SS Hops 10 Mt. Climbers 10 Imperial Walker 10 Mt. Climbers 10 Raise the Roof 10 Mt. Climbers Sun Gods Michael Phelps THE THANG: 10 Scissor Squats (4…
07/30/2020 - Flying J - If you build it… they will come.
Intro: YHC wanted more miles, so called an audible to a 0445 start. YHC was amazed when 7 of the 8 PAX showed up. Would have been 8 for 8…
07/15/2020 - Lions Den - Thick as a Brick
Warm-O-Rama: 10 SSH, 10 Weed Pickers, 10 Windmills, 10 Triple Bears The Thang: Page 1 40 Merkins, 40 Squats, 40 Plank Jacks Run the Upper Parking Lot 30 One Leg…