by NotoriousNYC | Dec 26, 2017 | Back Blasts
9 Pax showed up for our after Christmas beatdown. It was a cool 49 degrees to start our workout. The Thang Mosey from BB courts to Sunlake Blvd At Sunlake 1 set of blimps Mosey to Traffic Circle All exercises performed with cinderblocks 10 Blockees 30 Curls 10 count...
by Haka | Dec 23, 2017 | Back Blasts
WARMUP: 10 SSH IC 10 Lunges each leg OYO 10 Inch Worms OYO 10 J-Lo OYO 10 Travoltas OYO 6 rounds as fast as possible: 10 SSH, 10 Merkin, 20 LBC The thang: 3 min of coupon brigade*, 50 merkins, 50 squats, 3 minutes of coupon brigade, 50 Lunges, 50...
by dillio | Dec 22, 2017 | Back Blasts
Start with a disclaimer, modify if needed… Warmup: Side Straddle Hop Cotton Pickers Baby Arm Circles Mosey to Sunlake Circle Circle up around Median 10 Reps Clock Merkins Walking Lunges once around the circle 10 Clerpins (Burpees with a clap) 20 Groiners Can I...
by NotoriousNYC | Dec 19, 2017 | Back Blasts
5:30am on Tuesday December 19 with intense fog. Flag was planted. A quick disclaimer was read along with modifications if need be. No warm ups and we went straight to work! The Thang: Mosey from BB courts to Sunlake Blvd and back to first traffic circle. The following...
by no-ski | Dec 16, 2017 | Back Blasts
Excellent day for a workout with 2.0’s. YHC on Q. 19 PAX in total for today’s beatdown including our 2.0’s of course. Everyone arrived on time and looked to be ready to go. We started our thang on the Field of Pain. Flag was planted, quick disclaimer...
by no-see-um | Dec 14, 2017 | Back Blasts
YHC felt like it was time to get the Pax mingling amongst each other more during the beatdown so that is just what we did. After the Disclaimer was given YHC recited the 5 core principles of F3 (Free of Charge, Open to All Men, Held outdoors rain/shine/heat/cold, Led...
