Weather: 61 degrees, clear with a nice breeze Pax: beater, khaki, teddy bear, hanson, CheeseBall (q) Thang: • Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. • After the 3 burpees, run back and continue with … More IPC Week 4 @ The Depot
The Depot – 26 Pax – Ace, Biscuit, blades, Cornwallis, Cosmo, DC, hanson, headlock, khaki, Klinger, Motorboat, nomad, optimus, pantalones, Proximity, pvc, quick, ringo, sarge, slider, snaphook, TenPoint, tulip, Waldo, Wooly Dutchman, Swan 7AM – Intro To F3 – 5 Core Principals Warmups – 5 Minutes SSH IC x15 Weed pickers IC x 10 Imperial … More 8/21/2021 Convergence @ The Depot
16 pax at 0200 for the 3rd beatdown of the CSAUP warmup: 25 SSH IC Thang: 100 Overhead clap IC50 Moroccan night club IC25 cherry pickers IC line up shortest to tallest. Circle up and pass the shield at chest level mosey to fitness pad1000 2ct flutter kicksif you need to set your feet down … More Motorboat 1000
Weather 65 – Nice and Cool. Pax: Pickles, Spud, Hanson, Swan. Warmup : SSH IC x20, WP IC x15, AC IC Fx10, Dx10. Stretch to Right Leg, Center and Left Leg for 5 Count. Walk on hands down to cobra position and back up x5 OYO. Leg switches on Curb IC x20. Thang: Merkins with … More 7/31 at The Depot – Substitute Q
Weather: 75, slight breeze, pretty nice Pax: Wilson, Quaffle, Toga, FNG-Bentley, Nomad Warmup: SSH IC x20, WP IC x10, IW IC x10, AC IC Fx10, Bx10, 10 burpees OYO, Mosey Thang: mosey to the shelter, step ups IC x? (lost track), decline merkins IC x10 Mosey down the path, bear crawl at bridge 1, lunge … More 6/26 at The Depot
5 PAX posted at The Depot for Nomad’s favorite workout – Nomad, Swan, Toga, Maestro (DR), and Khaki (Q) Warm Up: 10 IC SSH 10 IC Weedpickers 10 IC Arm Circles forward and back Thang: 16 Merkins, 16 Squats, 16 LBC’s Run a lap around the park 15 M, 15 S, 15 L R&R down … More 16 Rounds
13 pax, mid 60s Fun fact Ossie Schectman credited for scoring the first basket in the basketball association of America, mater became the NBA. Warm upWalk on trail, backwards, slow side step shuffle, switch direction, knee hug walk, Frankenstein, on the jog to Wms outdoor classroom Partners complete 500 rep chipper1 partner runs backward up … More May 22 The Depot work hard play hard part 2
Westfield f3 beatdown May 2020Disclaimer and principlesModify as necessaryLeave no man behind, leave no man the same. Warm upImperial walker, head shoulders knees and toes, hamstring active iso, bird dog, wide arm superman Partner up, grab a disc, stay together, slowzy Jog to memorial, talk about Westfield, the memorial, Army SPC Kyle Snyder and Navy … More Westfield beatdown May 15th
F3 INDIANAPOLIS 