• When: 02/14/2018
  • QIC: Qz
  • The Pax: II Fingers, Bitcoin, Corn Fed, Deuce, Faulkner, Flank Steak, Ingrown, Kevorkian, McRib, Morning, Peeping Tom, Plan B, Shocker, Stick Built, Swiffer, Unicorn, Oz

17 Valentines arrived wholehearted for a date with F3 New Bern @ Bushwood....Would the PAX be Heartbroken or would they Overcome!?! Warm-a-rama SSH x25 Sun gods x10 (forward/backward) Windmills x10 Leg Stretches   The Thang - A Tribute to Heartbreak Hill in Boston on the Hill Behind the Club All Bernie Sanders Up, Run Down… Read More »

The Fartlek Ladder

  • When: 01/15/2018
  • QIC: Oz
  • The Pax: Bitcoin, Cuddy, Kevorkian, Swiffer, Unicorn, Oz (QIC)

We had 6 including FNG Bitcoin for a very cool fartlek this am. Warm-O-Rama SSH x25 Sun gods (front/back) x10 Windmills x10 Leg Stretches That Thang - The Ladder Wind Sprints in staff parking then Diamond Merkin x10 and American Hammer x10 - All x2 Blue Hawaiian lap, Al Gore for 6, Ranger Merkin x10… Read More »

B, B-L…B-L-I-M-P-S…Namaste

  • When: 12/27/2017
  • QIC: Qz
  • The Pax: 420, Conrad Murray, Faulkner, Kevorkian, Kung Fu Dog from Nintendo, Paddington, Pyro, Unicorn, Oz

9 men posted on a cold, rainy am to work off some holiday cheer! Warm-O-Rama Side Straddle Hops x25 IC Sun gods (forwards and backwards) x10 IC Windmills x10 IC Leg Stretches   The Thang BLIMPS (Burpees x 5 OYO, Lunges x 10 IC each leg, Imperial Walkers x 15 IC, Merkins x20 IC ,… Read More »

Easy As A-B-C

  • When: 12/13/2017
  • QIC: Qz
  • The Pax: 420, II Fingers, Acolyte, Conrad Murray, Cuddy, Flank Steak, Kevorkian, Lil Wayne, Lite Brite, McRib, Peeping Tom, Swiffer, Unicorn, WikiLeaks, Oz (QIC)

15 men braved the cold for a Wed am workout at Bushwood.  We warmed up with 25 Side Straddle Hops and then did the following until Q was tired: American Hammers Berp and Merk Copperhead Squats Doggie Paddle E2K Firedrill Goofball Hydraulic Squats (sorry about the knees) Iron Hulk James Bond Kerkins Low Country Crab… Read More »

The Workout of Oz – One Year Later

  • When: 11/08/17
  • QIC: Qz
  • The Pax: Stick Built, Gypsy, Swiffer, Ingrown, 420, Unicorn, Conrad Murray, Honey Wagon, II Fingers, Lil Wayne, Fung Fu Dog from Nintendo (FNG), Cuddy, Peeping Tom, Kevorkian, Bubble Guts, Pyro, Corn Fed, Sputnik, WikiLeaks, Shalane (FNG) Oz

Great to see 21 men gather this morning to prove that we're in much better shape than we were a year ago thanks to F3.  We had two FNGs today so we gave them the Mission and Disclaimer. Warm-Up – In Kansas Capri Lap Sun Gods forwards/backwards IC (K-A-N-S-A-S) Windmill x10 IC Knee pulls, quad… Read More »