WARMARAMA Mosey around school and back to parking lot x2. THANG LEG DAY + Prisoner Squats [x15sc] Pause Wojo Squat into Side Leg Raise w/3 pulse [Left/Right x 10/10sc] Curtsey Squat [Left/Right x15/15sc] One Leg Bridge [Left/Right x15/15sc] Chillcut Plank Donkey Kick w/x5 pulse [x10sc] Mosey around parking lot x1 EVERYTHING BAGEL Mike Tyson [x15sc]
It was a glorious day to be alive at Shake & Bake with Red Dragon at the helm of the AO. This was the last day at Kernodle MS since Covid displaced the AO from GSO Day School. After delivering a loose version of the Disclaimer, yours truly guided the Pax on a journey of
Three super studs from the hinterlands of Natville converged at IJL for a proper beatdown. The rain fell down, but spirits were up. YHC misplaced his winkie, so this is a broad sketch of the mayhem that ensued. Thang Rocky Merkins Touch-down 1.5 Squats w/ Scapula Rows at half-squat Inch-Worm Burpees Tri-Merkins (Diamond-Regular-Wide accordion-style format
YHC arrived a the AO with a little death metal theme music a couple minutes before show time. Only four guys were present, which made Red Dragon a little nervous. Fortunately, a squad of hardy pax ran in from an EC Murph and swelled the ranks. We moseyed to the school parking lot from the
02/23/2021 AO - Shake n' Bake Q - Bobby Knight Weather - warmer than it has been, but still apparently cold enough for a nice icy gloss PAX - The Maneater, Drizzle (RESPCET), Matlock (RESPECT), Everest (RESPECT), Red Dragon, Airball, Centerfold, Wojo (RESPECT), Graffiti (RESPECT), Guiding Light, Jingles, Eyeroll, Xerox (RESPECT), YHC At 5:30am the
The first Stonehenge was completed on June 26, 2020. Normally, I repeat event style workouts around the same time period as the previous event. However, the nature of tension and conflict between chapter members following the 2020 elections, led me to push the schedule up on this event and the Triple Lindy too (May 1,
W.A.R. (@ 3Point Circle, 10 reps each exercise IC & SC per set) Plank Jack Mountain Climber Crucifix Alternating Knee Crunch (WW1 crunch w/ arms splayed crucifix position. Perform WW1 crunch w/ arms extended out while driving knee to chest, alternating each time) Low Slow Flutter Hip Dips THANG 1 Mosey to Circle Junction @
Introduction: Welcome to F3. This is a free workout. It happens whether it is dry, rain, snow, cold, or hot outside. The purpose of the workout is to enhance male community leadership. *No FNG Instructions: There are four supersets with six exercises per set. Each exercise count is one minute long give or take, and
Foreword Earlier this year, I made a decision to refrain from leading workouts until 2021, because I was feeling a little burnt out. I spent this past weekend hiking and camping with a couple buddy and close relative, and our boys ranging from 3 ½ to 11 years old. There is nothing like the forest