Stair lap alphabet

Slackblast:Stair lap alphabetDATE: 2022-05-09AO: #aoblackcatQ: @DaisyPAX: @Boucher @Bubblicious @Bueller @Gasman @Jar Jar @Jay-Z @Piper of BlackCat @Stache @WapnerFNGs: NoneCOUNT: 10WARMUP: arm stretch OYO, leg stretch OYOTHE THANG: Mosey to stairsStair lap alphabetA- air squatsB- burpeesC- Carolina dry dockD- dirty hook upE- el captain (lunges where hands touch ground)F- flutter kicksG- gorilla humpersH- heels to heavenI- … More Stair lap alphabet


Wet Socks, Moist gloves, Can’t Lose

DATE: 2022-05-04AO: #aoblackcatQ: @BoucherPAX: @Jay-Z @CrabbyPO @ariel @Bubblicious @Bueller @Gasman @Jar Jar @Piper of BlackCat @Stache @WapnerFNGs: Pew PewCOUNT: 12WARM-O-RAMA: Maestro/CAP Lap Grass Pickers x10 IC Nipple Tweakers x10 IC Bat wing x15 IC THE THANG:Dora at the hill 70 burpees + backward run up and run back down 100 merkins + bear crawl up … More Wet Socks, Moist gloves, Can’t Lose

Boucher Appreciation Week Day 1: Brown Derby

DATE: 2022-05-02Q: @BoucherPAX: @Jay-Z @CrabbyPO @Bubblicious @Bueller @F3Maestro @Gasman @Piper of BlackCat @Stache @Sliot @Wapner, @Pew Pew, @Jar JarCOUNT: 13 WARM-O- RAMA: Maestro CAP lap Motivator x10 Grass Pickers x25 Sprinklers x 10 THE THANG:3 stations set up with posted instructions outside each public restroom in the park to honor the thrones. Station #1 Leg … More Boucher Appreciation Week Day 1: Brown Derby

F3 Family Game Gloom

Slackblast:F3 Family Game GloomDATE: 2022-04-27AO: #aoblackcatQ: @CrabbyPOPAX: @ariel @Boucher @Bubblicious @Bueller @Daisy @Gasman @Jay-Z @Stache @WapnerFNGs: NoneCOUNT: 10WARMUP: Shoulder Pretzels IC x 20Bat WingArm Stretching OYOLeg Stretching OYOGrass Picker IC x 20 Short Mosey to tables THE THANG: Family Game Night in the gloom F3 style.  Pax were explained the rules of the board game. … More F3 Family Game Gloom

Shamrock Slumdog Court Jester 22’

DATE: 2022-03-18AO: #aoblackcatQ: @BoucherPAX: @Gasman @Wapner @CrabbyPO @Jay-Z @Sliot @Stache @BuellerFNGs: Pew Pew, Jar Jar, FNG ChadCOUNT: 11WARM-O-RAMA Maestro C.A.P. lapGrass Pickersx10 ICArm and leg stretches10 Flying Nuns (5 each leg)Bat wing x15Arm circles (Fwd & Backwards)Overhead clapsSeal clapsThumbs up then thumbs down THE THANG: Mosey to 1st basketball court Suicide BurpeesGo up by 2 … More Shamrock Slumdog Court Jester 22’

A beat down to be thankful…. it’s over!

34 degrees- nice brisk morning as 14 PAX gathered to make room for some turkey and gravy tomorrow! Gasman, Piper, Sliot, Boucher, Bubblicious, Proximity, Blades, Jay-Z, Wapner, CrabbyPO, Popeye, Humdinger, Pew Pew, Daisy-QIC Warm-up Albatross Wing- 20 reps each exercise Leg blaster Motivator from 8 Prisoner run to stairs Musical stairs: 3 groups, two workout … More A beat down to be thankful…. it’s over!

Cards of arms???

37 degrees on a clear starry gloom for 6 PAX that defeated the fart sack this morning; Piper, Ariel, Wapner, Jay-Z, Boucher, Daisy-QIC Warm-up: Shoulder pretzels 20IC Moroccan night club 20IC LBAC- 10IC each direction Tempo squats- 10IC Grass pickers 15IC Stretch tight areas OYO Mosey to bottom of stairs Thang- cards and stairs- pull … More Cards of arms???