08/05/2021 - Blast Furnace - Hermit VQ

Mosey 1 lap around park. Warm up with arm circles lunges and stretches. Run around Park and stop at Each corner and do the following: 25 burpees 25 mountain climbers…

07/26/2021 - Lock Up - Pyramid of Pain

The warmup: circle arms arm circles abe vigoda michael phelps weed pickers mosey (two laps) The Thang: pyramid of pain – work your way across, up, and back down the…

07/19/2021 - Lock Up - Spike Peer Pressure

Spike’s gauntlet from the prior Monday to “bring it” in the summer heat led your QiC to worry over the weekend leading up to the morning’s gloom.  Fear of making…

07/01/2021 - Blast Furnace - P-ville Pub Crawl

Started with a short mosey to VFW, then proceeded to warm up with Abe Vigodas, weed/daisy/grass/whatever pickers, parker peters, bear crawls, peter parkers, squats. Ran down to and along Bridge…

F3 Philly