Tag: Flintstone

11.16.2019 Backblast

Leave a comment

We had 4 PAX for an awesome beatdown

WARMUP:
  IST 25IC
  SSH 10
  WINDMILLS 10 IC
  INDIAN RUN WITH 2.0 FLAG PASS

THE THANG 7 of Diamonds
7 Burpees IC at all four stations
14 Flutter Kicks (1st station, IC 2-4 OYO)
21 Merkins (1st station, IC 2-4 OYO)
28 LBCs (1 & 3 IC, 2 & 4 OYO)
21 Dead Cockroaches OYO
14 shoulder taps

MARY
Mosey back to the flag
ABC Abs

TClap |
4

Backblast 11.09.2019

Leave a comment 
We had 4 pax (1FNG) take there 4x4s up Burpee Mtn, and enjoyed the wildlife.

Warmup:
Mosey
20 IC SSH
15 IC High Knee
15 IC Toy Soldiers

The Thang- any Pax who finishes a set early must hold the Al Gore.
1 Burpee IC
2 4x4s OYO
3 Burpees IC
4 4x4s OYO
150' Bear Crawl
5 Burpees IC
6 4x4s OYO
Mosey
150' Raccoon Crawl
Mosey
7 Burpees IC
6 4x4s OYO
5 Burpees IC
4 4x4s OYO
3 Burpees IC
2 4x4s oyo
150' Crab walk
1 Burpee IC

Mary
10 Up Straddle Hop per side
Shoulder stretches
TClap |
1

Backblast 11.02.2019

Leave a comment

2 Pax enjoyed a P.U.M.P.K.I.N work out on a brisk fall morning.

Warm up 
20 SSH IC
Mosey

The Thang
P- Protractor; 2 sets of 5 angles held for 5-10 seconds
mosey
U- Up Straddle Hop; (sinlge leg SSH), 2O per side (ended up being amrap 
     due to injury)
mosey
M-Merkins Melody; 5 IC  regular declined and inclined
mosey
P-Plank compass; 10 Deg points held each for 10-15 seconds
mosey - explored a bit
Knerkins (aka Chuck Norris); 15 IC
mosey
Indian bear crawl; Each pax moved to the front 3 times each
mosey
No Surrenders (slow); 15 IC (8 count) per side

TClap |
0

Duck…duck…burpee

Leave a comment

Backblast: 10/15/2019

1 Pax came out for an intense workout

  • Warm-up:
    • 15 IST IC
    • 15 Toe touches IC
    • 15 Monkey humpers IC
    • 15 High knee IC
    • 15 SSH IC
  • The THANG
    • Duck walk out and back 1 parking spot and then do a burpee – OYO
    • Duck walk out and back 2 parking spots do 2 burpees – OYO
    • Continue as many spots with equivalent burpees as you like. (This morning I did 15 spots/burpees.) When you are done with your burpees hold the Al Gore til the rest are done.
  • Mary
    • LOTS of leg stretches

Just because you dodged this WO doesn’t mean you won’t see it again.

TClap |
1

A.L.A.R.M – First Tuesday WO

1 Comment

10/1/2019 BACKBLAST!
1 Pax set off the A.L.A.R.M. (Arms,Legs, Abs, “R-“ exercise, “M-“ exercise)

Warm-up
Forward Arm Circles – 15 IC
Reverse Arm Circles – 15 IC
Windmills – 15 IC
Spread Leg Toe Touches – 20 sec hold, each; on left, center, and right
SSH – 20 IC

The Thang
Alarm 1
A-dips – 15 IC
L-lunge – 15 IC (each side)
A-LBC – 15 IC
R-rosalita – 15 IC
M-merkin – 15 IC

ALARM 2
A-shoulder tap – 15 IC
L-jump squat – 15 OYO
A-PeterParker – 15 OYO
R-raccoon crawl – 15 ft
M-monkey humper – 15 IC

ALARM 3
A-derkin – 15 IC
L-Bulgarian split squat – 10 IC (each leg)
A-plank jacks – 15 IC
R-run backwards
M-mosey

Mary
Repeat of the warm-up

TClap |
2

F3 Harrisburg PA Launch is Official! Bringing the Boom to the Harrisburg Gloom.

Leave a comment

Back Blast 9/28/2019 – Official Launch of F3 Harrisburg PA!

7 PAX: Ezekiel, Geppetto, Square, Baymax, Sunspot, Flintstone, Hershey Kiss

The Thang:

Warm-Up-
Windmills
Merkins
Imperial Walkers
Arm Circles
Side Straddle Hop

Special Pearls on a String: 
Mosey to playground
Pull-ups
Burpees
WWII
Air squats
Flutter kicks 

Mosey to fountain 
Burpee Hop-UPS
WWII
Air squats
Flutter kicks 

Mosey to Civil War Museum Field
Hill-Derkins
Side shuffles
Kariocas
Tapiocas
Bear Crawls

Mosey to Amphitheater
Derkin Cash Out

Mosey to Parking Lot
Mary
LBCs
Freddie Mercuries
WWIIs
Flutter kicks 

So thankful for an awesome launch this morning!  

7 PAX brought the #BOOM to the #Gloom!

We had travelers from North Carolina, support from F3 Lanco, and Harrisburg locals. 

Everyone who came out pushed hard to meet the #DownPainment head on. 

Great workout with great views and great company. Followed up by fellowship at Coffeeteria with all 7 PAX.

TClap |
0

Dance to the Music

Leave a comment

16 PAX showed up for some musical challenge!

PAX: Wheels, Quigley, Excel, Skater, Eagle, Flintstone, Inspector, Fridge, GardenState, Marvel, Feeny(FNG), Tattoo, 10AC, Bam-Bam, Sunspot, Square(Q)

Warm-Up:
Mozy around the park
Motivator 10-1
Arm circle (IC) X 10
Reverse arm circle (IC) X 10

WO:
Frisbee toss x 16
Cha cha slide plank routine 
Lunge (IC) x 25
Wall squats (time length varied determine by Q) x 2

Mary:
Leg lever with “Bring Sally Up” music
Side planks (IC) x 10
Opposite side planks (IC) x 10
LBC (IC) x 10
Finished with 4 rounds of Duck Jousting.  The winner (Tattoo) chose the winning WO – Burpees x 20

Great job fellas pushing through!

TClap |
1

Death Wish

Leave a comment

6/23/2018

Without knowing what the weather was going to bring, 14 PAX posted including one FNG! Way to post Excel and Snare! Hitting it with a workout before heading out for vacation! Thanks Jeannine Perry for the motivation!

 

QIC: Eagle

AO: Rapho Township Community Park

PAX: Inspector, Squared, Snare, 10AC, Marvel, Flintstone, Fridge, Skater, Sunspot (30-pound ruck), Zepp, Excel, Bourbon, HOA (FNG)

WARM UP:
Mosey
Windmills – 15 IC
Arm Circles Front – 15 IC
Arm Circles Back – 15 IC
Chinook – 15 IC
Monkey Humpers – 15 IC

THE THANG: Charles Bronson – Death Wish
50 SSH’s
Sprint 100 yards
Army crawl 10 yards
Mosey back to start
Plank or Al Gore for PAX to catch up

50 Merkins
Sprint 100 yards
Bear crawl 10 yards
Mosey back to start
Plank or Al Gore for PAX to catch up

50 Burpees
Sprint 100 yards
Army crawl 10 yards
Mosey back to start
Plank or Al Gore for PAX to catch up

50 LBC’s
Sprint 100 yards
Crab walk 10 yards
Mosey back to start
Plank or Al Gore for PAX to catch up

50 Jump Squats
Sprint 100 yards
Duck walk 10 yards
Mosey back to start
Plank or Al Gore for PAX to catch up

MARY:
Freddie Mercury – 25 IC
Homer to Marge
Guantanamo – 1 Round

Whoa, great workout! You guys all did awesome and killed it like Charles Bronson. Great having you join us FNG HOA. Glad you are here and looking forward to seeing you at the next workout!

 

TClap |
3