Five Pax showed up at the Bench for a beatdown of epic proportions. The workout design reflected the cycle of grief one goes through after experiencing loss. After the tragic events in Texas, I thought it fitting to set the number of reps at 21. Akron did the same thing early this week, and it
Today's theme was "be fully present". It is easy to rush through exercises (or life) and not appreciate the moment we are in. When we unpack the details that make up the big picture, we see so much more. The Q encouraged the Pax to reflect on each moment that makes up their day and
INTRODUCTION The brave and virtuous Pax of Greater Natville & beyond joined YHC for a plyometric extravaganza of legendary proportions. YHC regrets not visiting this premier AO beforehand, however, YHC left with a great appreciation for future devilish self-improvement opportunities at the situs. SQUAT & LUNGE VARIATIONS [single-counts] BROAD JUMP into REVERSE BROAD JUMP 180▫
Per the command of the Great and Powerful Site-Q, I picked up the next available Q slot. I did not know that today was the Sixth Anniversary of Cougartown, the LEGENDARY AO where heroes are born. Learning this, I had to come up with a BootCamp of legendary stature... WARMARAMA The Pax moseyed over to
Jitterbug needed a substi-Q, so I stepped up because that is what we do at F3. WARMARAMA For Warmarama the Q took the boys to the Quadragon for Merkins +. Following that experience, the Q led the intrepid souls to the drop turnabout at the school for the Thang. THANG The Pax did shuttle runs
Background The scheduled Q had tummy troubles and texted YHC after my official bedtime hour to see if I could step up and lead The Hump. With limited hesitation, I accepted the opportunity to lead Natville's Finest. W.A.R. The Mother Ruckers and Fast-holes splintered and the core contingent moseyed to the Red Gate. THANG The
NARRATIVE The theme of the boot camp was "The Tortoise and the Hare". The goal for the Pax was to physically apply larger life themes of struggle, ease, and being fully present. The Tortoise represented times in our lives when we are stuck in the mundane drudgery of everyday life, just grinding it out. The
It was a good and glorious morning for mayhem delivered in the form of a four-corner mosey peppered with a healthy portion of burpees. W.A.R. Side Straddle Hop (20IC) THANG The Pax ran around Irving Park Elementary stopping at each of the four corners to perform 10-OYO burpees. In total, the Pax chaulked up one
INTRODUCTION The Pax of the Shire were treated to a "micro-movement" beatdown of epic proportions. Read on to learn more. W.A.R. The boys ran a short mosey to Summerfield Elementary for Sun God variations and other special movements, such as, suspended L-Sit to Table-Top Bridge & Accordion Plank Walk-Outs off the curb. THANG In between
FORMAT Five shuttles from wall to wall. Each wall touch equals one trip. Movements are performed after each shuttle sequence is completed. SHUTTLES Sprint Karaoke Broad Jump Bear Crawl Inchworm MOVEMENTS b/w SHUTTLES *SUPER SLOW Archer Squat into Side Lunge [10R/10L: single count] 5 Count Up & 5 Count Down Merkin [10 single count] Single-Leg