The Standard is the Standard
FNGs: None Warm Up: GM and other exercises The Workout: Grab a coupon – KB, Slam Ball or Dumbbell 3 rounds of each, 7 reps Circuit 1: Curls, Triceps, Rows, […]
Entries by Pumpkin Spice
7-11. Seven Year Anniversary Q
7-11. Eleven PAX celebrated my 7 year F3 Anniversary. The number 7 was in play with Warm-up: SSH, GM, Arm Circles, Mosey to The Block parking garage. Workout: Two rounds […]
P.U.M.P.K.I.N. S.P.I.C.E.
9/9/2025 FNGs: None Warm Up: SSH, GM, Arm Circles Grabbed a coupon (weight or kettlebell) and moseyed to the rock / restroom area The Workout: Worked our way up the […]
Broga & Core
Wednesday night, 9/10/2025 FNGs: None Warm Up: Mosey to Amphitheater with coupon (KB or weight) The Workout: Worked our way up the letter, P, P-U, P-U-M, etc. P – Plank […]
Convergence Crazy Ivan & Cletus
FNGs: None Warm Up: SSH, Burpees, GM, Arm Circles, IW, HB, Merkins. The Workout: PAX counted off by 2s. 1s started with KBs. 2s with bootcamp KB Workout: Tabata 45 […]
Rock the Body
7 Rocked-the-body at Ground Pounder. Grateful for the cool mist. warm up: GM, WMH, Windmill, Frankenstein, Arm Circles, large rock & 2 small 3 rounds w large rock – curls, […]
Rock the Body
FNGs: Warm Up: The Workout: Mary: Announcements: T-Claps (Recognition): Prayer:
Some can jump rope
FNGs: None Warm Up: GM, DP, WMH, Arm Circles/Seal & Overhead Clap The Workout: Three Rounds each circuit. 10 count or 5 each side each exercise. Someone was always on […]
Avoiding the ice
FNGs: None Warm Up: Four corner mosey around HS with GM, WMH, Merkins, Arm Circles The Workout: Mosey to Amphitheater. Groups of Three. Pax 1: 5x Derkins, Erkins, Step Ups […]
Best Crazy Ivan of 2025 so far
FNGs: None Warm Up: SSH, GM, Arm Circles, Take a lap. The Workout: Tabata 25 seconds on; 10 sec rest; 3 rounds with a lap in between: KB Swings, Deadlift, […]