Clog’s 55 birthday Q

15 posted in 60° mist. COP began with warm-ups and then moved on to stations spread over a mile loop. We performed a different exercise at each stop. Most stops …

HIIT Wednesday

15 PAX posted for a clear and chilly 41° Wednesday morning under setting super moon workout. The workout was a continuous COP using Tabata timer for two routines. The first …

F3 Rocks

10 PAX posted on a very comfortable 45° Friday. CoP highlights: Flyover rule resulted in only one set of burpees. The Q’s favorite exercise is a silent 21 count SSH. …

An average Monday

10 PAX posted in the 47° chill (for South GA that’s chill). Warmed up with various exercises. One of which is a silent 21 count SSH with Burpees if we …

Get Up and Get Down

8 PAX posted for a workout on a chilly 40 degree, low humidity…I think, morning in the gloom. Warm-Up: Planks and disclaimer Thru the Tunnels Dive Bombers Don Quixotes Merkins …

We were there…

Muggy 76° Monday post. Warmed up well. Ran to the pull up bars and pushup bars and did 70 reps Murph-style. Ran back to finish with a core tabata routine. …