Burpees

Phil Conner’s Revenge

By |2022-01-12T11:19:32-05:00January 12th, 2022|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, F3, Greensboro, Natty's Hump, NC|

YHC arrived right on time and gave the welcome and we got to it. Warm-a-rama We started off with a brisk mosey to a downrange parking lot and performed dynamic stretches in the form of toe touch jump squats, pendulum arms swing, Sun Gods, and Jump Split-Squats. THANG 1 Instruction: The Pax picked their favorite

 0

German Fitness Supermodel Spectacular

By |2021-12-23T15:58:27-05:00December 23rd, 2021|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, F3, Greensboro, NC, Uncategorized|Tags: |

Your boy rolled up to SCK at 5:28 just in time to give the salutations and F3 liturgy. 11 hard rocks were on deck to get better together. YHC guided the wary Pax to drop point and led those virulent warriors through the following German Fitness Supermodel Spectular workout. W.A.R.  Squat Circles Side straddle Hops

 0

Everybody got Stoned at the Blue Plate, sort of…

By |2021-12-15T08:33:09-05:00December 15th, 2021|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, F3, Greensboro, NC|

W.A.R. Side Straddle Hops Smurph SSH Homer-Marge (Thursday/Friday/Saturday) Phil Conners x4 = 20SC Bring Sally Up [Plank Up to std plank & Down to 6" plank along w/ the song] Stone Work THANG #1 (Get stones for Thang 1-3) Triceps Press Strict Curl Bent-Over Row Rifle-Carry Lunge Walk Sumo Squat Thruster Commercial Break: ThunderStruck AMRAP

 0

Where the Wild Things Were

By |2021-12-01T11:50:41-05:00December 1st, 2021|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, Death Star, F3, Greensboro, NC|

W.A.R. Side Straddle Hops + Sun Gods-Extra Wide forward & Reverse + Wojo-Squat X Stretches Thang Commercial Breaks: Turk & Burps + Wheel Barrows Animal Movements Gorilla Walk Duck Walk Red Dragon Crawl Bear Crawl Crawl Bear Scaredy Cat Walk (Pike walk forward on fingers and toes: Forward/Facing Left/Right) Inchworm w/ Merkin (Performed In-place) Frog

 0

Turkey à la Slumy

By |2021-11-23T11:56:59-05:00November 23rd, 2021|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, F3, F3 Kids, Greensboro, NC, Shake Weights|

The pax teamed up in pairs and crushed the following supersets. The Thang THRUSTER [X20SC] UPRIGHT ROW [X20SC] RANDYS [SIDE ARM RAISE WITH DUMBELL MOVING ARMS FROM SIDE 6” AT A TIME FOR A 5 COUNT AT EACH POSITION UNTIL ARMS EXTENDED STRAIGHT UP & BACK DOWN TO START POSITION] KURPEE [BURPEE W/ KETTLEBELL SWING

 0

Musical Mystery Tour @ Blueline

By |2021-11-18T08:51:22-05:00November 18th, 2021|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, Col "Hard" Fax, F3, Greensboro, NC, Uncategorized|

Introduction The Q was greeted by the shining smiles of Cotton Tail and Pitino when he arrived at the AO. The F3 Introduction was delivered with unparalleled precision, and after some chit-chat, we got after it. Warm-A-Rama consisted of starting the Thang. The Thang consisted of 3 musical AMRAPs. The Merkarena consists of a Plank-Jack

 0

B is for beatdown

By |2021-08-05T20:50:30-04:00August 5th, 2021|Categories: #bandofbrothers, #f3counts, #HillsAreAlive, #ironsharpensiron, Burpees, Closing Time, F3, Greensboro, NC|

The Q had the privilege of leading twenty-eight studs at Closing Time. He promised them a classic beatdown. He delivered. Warm Up Mosey to the parking lot in front of the Red Gate at Country Park. Side-Straddle-Hop [20 In Cadence] Toy Soldier [20 In Cadence] The Thang Instruction: Starting at the Intersection of the Red

 0

3rd Annual Bo Derek CSAUP

By |2021-06-24T18:22:46-04:00June 24th, 2021|Categories: #bandofbrothers, #CSAUP, #f3counts, #ironsharpensiron, Burpees, F3, Greensboro, NC, Nordic Tract|

The third annual Bo Derek got off without a hitch at 6am (two hour time limit this year). This year the challenge got bumped up a notch by adding cinder blocks at each end of the football/soccer/futbol field with crawl, lunge, trot and hopping variations resplendently demonstrated by yours truly. The boys cycled through all

 0
Load More Posts