Burpees

The Great Tribulation of Lower Summerfield

By |2019-09-26T10:12:15-04:00September 26th, 2019|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, F3, Greensboro, NC|

On a dark and misty September morn' in Lower Summerfield... W.A.R. Motivator (Reverse Ladder 10,9,8...1: Side Straddle Hop, Seal Jack, Closed-Arm Jack & Lateral Bunny Hop) *Pax IC count down from 10-1 for each movement in sequence [Ex: 10 SSH, 10 SJ, 10 CAJ...] THE FOUR HORSEMEN White Horse In the spirit of 1984's greatest

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When life gives you lemons…

By |2019-08-30T09:21:53-04:00August 30th, 2019|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, 1F, Burpees, F3, Greensboro, Lunatic Fringe, NC, Uncategorized|

Date: 08/30/2019 Location: Lunatic Fringe PAX: ESL1 Steely Dan Bruce Lee Jingles Etch-a-Sketch  (Respect!) Fried Rice2 J-Woww Snookie (Respect!) Amphibious3 Butt Fumble Jitterbug (Respect!) Hushpuppy Silicone Cornhole HUD Nelson (FNG - Matt Jackson) Short Circuit QIC: Short Circuit YHC had not prepared on Qing this morning; but after eye-balling the watch, and noticing no Q

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Greatest Van Halen Mallcop Dance Video Ever Made

By |2019-08-27T10:41:21-04:00August 27th, 2019|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, Cougar Town, F3, Greensboro, NC|

WAR *8 Minutes w/ no set number of reps PLANK JACKS MOUNTAIN CLIMBER CRUCIFIX CRUNCH (start in crucifix position into knee tuck/v-up) LOW SLOW FLUTTER PLANK SIDE TO SIDE PETER PARKER (PLANK KNEE TO ELBOW) FREDDY MERCURY USA HAMMER THANG WALKING LT DAN-BURPEE LADDER (1-10) *every 10 yards or so... ***Q changed it up here

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TITANS OF THE GLOOM

By |2019-08-22T10:15:54-04:00August 22nd, 2019|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, F3, Greensboro, NC, Sweat Angel|

It was my first Q since getting off the IR. I was determined to keep it right and tight, so downtime between sets was minimal. Instead of doing the 10 count between exercises, YHC focused on form instruction/encouragement. I know, I know, we are not professionals, butttttt, improvement individually and as a group is not

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What’s better than burpees? BLOCKEES!

By |2019-08-02T21:21:22-04:00July 30th, 2019|Categories: Burpees, F3, Greensboro, Shake Weights|

A month or so ago I put together a coupon grinder for Closing Time. Everyone seemed to really enjoy it but it didn't include any leg exercises as I was getting ready for the GoRuck Star Course. Shake Weight was the perfect opportunity to include those exercises. I updated the AMRAP list to include some

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Muster

By |2019-07-22T10:10:45-04:00July 22nd, 2019|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, 1F, Burpees, F3, Greensboro, NC, Quaker Crater, Uncategorized|

Date: 07/22/2019 Location: Quaker Crater PAX: Fannie Matlock JR CJ Grafiti Quickdraw Thor Stretch (Respect!) Blue Oyster (Respect!) Joystick Heisenberg (Respect!) TJ Hooker Tesla Ozone Puddle Jumper HUD Don't-cha-Know (Respect!)1 Bulldog Short Circuit QIC: Short Circuit YHC and Spackler were having a conversation yesterday about being more "seasoned" veterans within F3 (not pure #Redwood material,

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It’s a running workout, right?

By |2019-07-10T10:24:42-04:00July 10th, 2019|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, F3, Greensboro, NC, Shake & Bake|

I had been warned that Shake and Bake is a "running workout". I thought it was a track workout. Taking this feedback into account, I put together a "track workout". Here is what we did. W.A.R. Thunderstruck (country version) To the song "Thunderstruck" by AC/DC, Pax perform an AMRAP of Side Straddle Hops (Jumping Jacks

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Stacked, Racked and Tracked @ Lunatic Fringe

By |2019-06-14T10:30:38-04:00June 14th, 2019|Categories: #ironsharpensiron, Burpees, F3, Lunatic Fringe|

Lunatic Fringe Friday June, 14, 2019 0530 – 0615 56º F and beautiful! Pax J-Woww, Cecil, Slumlord, JR, Freezerburn, Boones Farm, 3 for 1, Eye Roll, Fannie, Bones, Houlihan, Guiding Light, Birds Nest, Matlock, Stinky Cheese, Jitterbug, Nomex, Silicon, Short Circuit, Awkward, Pamela, Norwood, Blue Oyster, Baby Bop, Bruce Lee - QIC Cruised into the

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A Royal Surprise

By |2019-06-10T10:38:54-04:00June 10th, 2019|Categories: #bandofbrothers, #CSAUP, #f3counts, #HillsAreAlive, #ironsharpensiron, 300, Burpees, F3, Greensboro, NC, Quaker Crater|

YHC rolled up to Quaker Cater with a couple hours of sleep under my belt after 20ish hours (in under 48hrs) of driving this weekend for grandpa's 90th birthday party in Maryland.  But, YHC had a plan. A grueling grinder with no bells and whistles. No stations or mosey recoveries. Just work.  The workout theme

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