10/19/2021 PAX: Dos, WallE, Soul, DickClark, Aviator, Mountie, Vintage (FNG! Welcome), Scar, Brisket (Q) Warmup Stretch acrossStretch overMichael PhelpsLeg holdPlank to each legTippy Taps to Back hurts ZigZag Mosey to top deck corner Thang – We don’t die, we multiply! 1×1=12×2=43×3=94×4=165×5=25 5 rounds of each of the following where the reps equal the the answerContinue reading “We Don’t Die, We Multiply!”
Category Archives: Backblast
The Dice Man
Who, What, Where: 9 Pax (Mountie (Q), Dick Clark, Photo Finish, Soul, Wall-E, Risky Business, Dos-Equis and Aviator) gathered in the gloom of a non-spooky “Wednesday the 13th” to test their luck with the Dice Man. Warm it up: Arm circles, circle arms, SSHs, leg stretching, dick clarks and we are ready to get thisContinue reading “The Dice Man”
Pyramids
Pyramids of beatdown – A WallE construction. 3 exercises repeated from 1 rep each to 7 reps each. This signifies climbing the pyramid.At the top we do 2 sets of 10 reps of 3 exercises. (denoted with ***)We then climb down the pyramid by repeating the original 3 exercises – going from 7 reps backContinue reading “Pyramids”
October Opener
The VQ Workout of Cumulus 11 Pax: Cumulus Q, Wall-E, Soul (2.0), Aviator, Dos Equis, Brisket, Risky Business, ScaRU, Dick Clark, Mountie, ThunderGetting down to business opening up the first week of October. A warm Monday morning workout with 11 HIM, starting out in the dark and finishing with the sun rising. 5 x SetsContinue reading “October Opener”
“B” The EMOM
An IronPax Workout (Week 3) Wednesday 9/22: 7 Pax – Mountie, ScaRU, Black Hole, Dick Clark, and Dos Equis Saturday 9/25: 20 Pax – Mountie, Bollywood, Citron, Lafayette, Cruiser, Black Hole, Dick Clark, RedCoat, WallE, Aviator, Wingman, ScaRU, Knight2F3, Towpath, GhostRider, Cumulus, Trailblazer, Swish, Dos Equis, and Priorities of F3 Hampton Roads. This backblast coversContinue reading ““B” The EMOM”
Crazy 88s
An IronPax 2021 Workout (Week 2) from F3 Puget Sound This is the third year for F3Princeton, and we have been having the IronPax workouts at the Wednesday and Saturday workouts of “The Rising” AO at West Windsor Community Park. Wednesday 9/15: 7 Pax – Mountie, ScaRU, Brisket, Aviator, Photo Finish, WallE, Dick Clark, andContinue reading “Crazy 88s”
Just A Workout
Backblast by Thunder. Workout on Mon 9/13/21. Conditions: clear skies, 70 degrees Location: West Windsor Community Park, 6 PAX: Aviator, Photo Finish, Dick Clark, Cumulus, Turbo, Thunder (Q), Disclaimer: Modify as necessary. Not a professional. Suggestions only. Don’t sue anyone. Aye Dick Clark shared his experiences from the Blue Ridged Relay as well as theContinue reading “Just A Workout”
2977
A Memorial Workout In honor of those who died on this day September 11, 2001. 53 degrees, 14 PAX – ScaRU, Knight2F3, Thunder, Turbo, Swish, Towpath, Ghost Rider, Lafayette, Aviator, Wingman, Four Seasons, Mr. Motivator (FNG) and Brisket and Dos Equis, Co-Qs. This workout was set-up by WallE, but he could not Q it today,Continue reading “2977”
Blue Ridge Relay, Sept. 2021
When: Sept. 9-11, 2021Where: Blue Ridge Mountains, NC Who: 2 Vans, 12 Pax: Defib, Blackhole, Mountie, Dick Clark, Lowes (Super Q), G-ray, Cruiser, Dreamer, Compass, Dial Up, Mulligan and Red Coat. The Warm Up: As Mike Tyson said, “Everyone has a plan until you get punched in the face”. Well I gotta say that ClayContinue reading “Blue Ridge Relay, Sept. 2021”
Diamonds Are Forever
Wednesday 8/25/21, 0630 hrs, 69 degrees PAX: ScaRU, Cumulus, Turbulence, Mountie, Brisket, Risky Business, Aviator, Thunder, Dick Clark, and Dos Equis, Q. Warm Up (11x of each) Arm Circles, Circle Arms, Tippy Taps, V-Stretch, Lounge Act (each side) Followed by Shoulder Stretch, arms above head stretch. Mosey to the Baseball Diamond. The Shovel Flag cameContinue reading “Diamonds Are Forever”