What follows is the backblast from one of our toughest workouts yet, all thanks to our guest Q from Knoxville, Mayberry. Not only did he challenge us physically, but he also shared a powerful testimony to close us out. Thank you for joining us, Mayberry, and be safe. We look forward to you next trip [...]
Rocks for Jocks
It was a great morning to be out and about with the F3 men of St. Simons. I had the pleasure of being asked to guest Q at Jailbreak. The location for the workout is primo. You can't beat working out at Neptune Park. We had two early birds who got their ruck on before [...]
As an educator, it is my job to predict where challenges will surface and provide the right tools to address those challenges. Today I was not prepared. I decided to revive the F3 Decathlon workout from a few months ago, which included truck pushes. The truck wasn't on perfectly level ground so I put it into [...]
A Beating By The Sea, By The Sea………..
Conditions: 77 and Breezy with mild humidity. Count: 12 Pax with one FNG - Welcome Chuck Norris. The Thang: Warm up at COP: Goose - 20 SSH IC, 15 Through the Tunnel IC, Hot Spot - 20 Don Quixote IC, 20 Imperial Walkers IC. Pair into battle buddies for 5-4-3-2-1-GO! Each team completes the following: [...]
Block-o-rama part deux
Summer has unofficially begun, which means its time for the beach. Is your beach-bod ready or are you still a lump of raw chicken? If you are anything like me, the unspoken reason you joined F3 is so you can good naked....or at least as good as possible. Today at Ironman we took another step [...]
Do you like hardcore?
When preparing for todays workout, I chose a wildcard exercise not really knowing how it would work out. The exercise was blackjack (2 exercises; 20 of first, 1 of second; 19 of first 2 of second; so the numbers always add up to 21). We did merkins and spinal rocks....it hurt. The focus of the [...]
Legs….Gotta do em’
Rise and shine! We had four hard working ruckers meet us at our best showing yet of ironman! We worked hard on our 2.0-maker moves with a few awkward moments...good thing it was dark. Warm up: Imperial walkers x 20 IC, Windmills x 20 IC The Exercise: LUnge walks with coupons/rucks 50 meters; quad [...]
We worked our gnats off this morning!
Block-o-Rama action today! We had an ironman type workout this morning using cinder blocks. Warm up Run to pier Lbac forward reverse mix in big...has serious issues counting to 3 today. Side straddle hops x20 ic Flutter kicks x20 ic we alternated between teams of two and group exercises. With teams of two, they alternated [...]
1st Iron Man -ARMageddon
First, I'd like to clarify our location. We are doing the iron man workout at SSCC. There were lots of people that said they were going to be there but must have gone to the wrong place. *cough cough..fartsackers...cough cough* the routine: merkins, dips, wide merkins, L-R concentration curls, dolphin merkin, triceps extensions, step up [...]
We pushed trucks....you fartsacked. We flipped tires, you rolled over onto your spare and hit snooze! Do you happen to know those apparitions that say they will attend but never show?? 8 men came and took on the F3 decathlon. You were probably not one of them, and thats ok. Its probably for the better [...]