09/25/2021 - - 3 for Ignite

3 Pax showed up for a another normal beatdown at Ignite this AM. Warmarama- SSH Spider-man stretch Through the Tunnels Touch the Toes Copperhead Squats Arm Circles Michael Phelps Over…

09/24/2021 - Gas Station - IPC Week 3

Conditions: 65 and nice F3 Disclosures: I think so Warmarama: 20 SSH 10 TTT 10 High Knees The Thang: B the EMOM Set the timer for 2 minutes. Exercises to…

09/24/2021 - Blackwater - “B” the EMOM

Conditions 🍂 A beautiful fall morning F3 & Covid Disclosures  😬  Warmarama  Too much time spent explaining what a BDE is. The Thang 50 Kraken Burpees 400m run 50 BDE Burpees…

09/22/2021 - TankBank - Simply MARVELOUS

Conditions Buenisimo! F3 & Covid Disclosures …..eh? Warmarama SSH – 25 Arm Circles – 10/10/10 Through the Tunnel – 10 Toy Soldiers – 10 CDDs – 10 Mosey to end…

09/20/2021 - Up the Creek - Hide and Seek

Conditions- pretty perfect F3 & Covid Disclosures The Thang- Hide and Seek. Rucker (Bing) hid in one neighborhood, runners sought him out. Flapjack.  COT Deuteronomy 4:29 Moleskin Planer was the…

09/19/2021 - - Bring back the 70’s

  Conditions Beautiful morning in the gloom Warmarama Abe Vigoda, SSH, Imperial Walkers, Arm Circles Fw/bw, Michael Phelps The Thang Thing One – Mosey over to Kids cove and face…

09/18/2021 - Ironclad - Chicken Wings

Conditions 72 degrees and sunny. Excellent. F3 & Covid Disclosures Yes Warmarama Side Straddle Hops Imperial Walkers Through the Tunnel Ass Kickas Arm Circles Run to top (8th Floor) of…

F3 Hampton Roads