It was good to be back at the Lake this morning! We started off with a typical F3 warm up: SSH, Imperial Walkers, Moroccan Nigh Clubs, Windmills, Produce Pickers, and Hillbilly Walkers. Then we mosied over to the picnic shelter for a few rounds of work that included: 10 Step ups each leg, 10 dips, 10 split squats each leg, and 10 incline merkins. We followed each set up with a lap around the basketball…
2We had seven men this morning at The Abyss. Seeing no FNG’s, I gave a quick disclaimer and we took a brief mosey around the elementary parking lot and did some toy soldiers and karaoke. Noticing ACP was injured, I called an audible and changed my weinke to accommodate his injury. We circled up behind the elementary school for a the warm up. WARM UP Goofball x 20 IC 1 burpee Windmill x 10 IC…
0Soccer Field, Swings & Monkey Bars Warm-O-Rama 5:15 it’s Go Time! I disclaimed the legal stuff and we circled up for some SSH’s, stretches, Mountain Climbers and Hillbilly Walkers and off we go for a mosey around the school property. The Work – Part I. We ran around behind the school, up and down the sidewalks until we came to a series of benches. There we did 3 exercises: 20 dips, 20 step ups per…
0Modified Murph and Quarter Pounders Warm-O-Rama 5:15 Go Time! I disclaimed the legal stuff and we started with The Pledge of Allegiance to the Flag. Warm Ups included SSH’s, Sun Gods, Mtn Climbers and Produce Pickers. A few surprise, bonus exercises I learned from F3 Gastonia: 6-Shooters and Spider Monkeys. I saved the message until the ending COT. #DRP #ACCELERATION The Work First up, a steady mosey around the entire A.O. taking the sidewalk adjacent…
0Flag Day Indian Run and Kettlebell Trapezoid Extensions Warm-O-Rama 5am it’s Go Time! I disclaimed the legal stuff and then started off with The Pledge of Allegiance to the Flag. Then we did SSH’s, Merkins, Produce Pickers, Mtn Climbers and Moroccan Night Clubs. I shared that today’s message would be Flag Day and Patriotism. The Work First up, the Pax lined up single file, I grabbed the flag passed to AP and we did a…
1Escape from Poopdeck The morning started with a quick mosey and some general exercises to get the heart rate up. The Mission was to get three locks open. Each clue required Merkins, Squats, Big Boys, Carolina Dry Docks and Bonnie Blairs…20 of each The group had 60 seconds to look at the clue and then mosey back to COT where the box was. The group had to do 10 Burpees every time…
2Carry your Bricks Warm-O-Rama 5:15am disclaim the legal stuff and then stretch out a bit and a few SSH’s. Then off to mosey awhile to the backyard playground, circle up in the middle of the soccer field for Warmups. Hilly Billy Walkers, Imperial-Squat-Walkers, Merkins, Mtn Climbers and SSH’s. The Real Thang On the way off the soccer field, we found some monkey bars, everyone finds a bar and do 10 pull ups OYO. Onward to…
0I wanted to think of something that would not have a lot of running and only a certain number of exercises and reps. Browsing through some backblasts, I found F3 Princeton did a workout where they used the popular game Wordle. So I stole the idea and contacted them, and the nice folks at F3 Princeton sent me the Wordle template. After a brief disclaimer, we took a Mosey around the school and circled up…
0We had 15 pax this morning at F3Cannonball. Seeing no FNG’s I gave a brief disclaimer and then we said the Pledge of Allegiance. We took a long mosey around the parking lot and circled up in the adjacent campus near New River Church for the warmup. WARMUP SSH x 25 IC WINDMILL x 10 IC IMPERIAL WALKER x 10 IC MNC x 15 IC MERKIN x 10 IC PLANK JACKS x 20 IC MOUNTAIN…
0St Pattys day is one of my favorite days as it probably the only day that I don’t have to take any Crap for my Irish gear! Everyone enjoys celebrating and wearing green! Todays Q started like no other F3 workout with those who wished to participate, enjoying an Irish Car Bomb! The energy level at 5am was very high with the anticipation of taking the ICB and then working out! Well according to Shakespeare…
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