I did not know if anyone would show after picking up the Q at 10PM last night......Loveseat answered the call. Disclaimer was mumbled. COP 10-Squats oyo 10-LBACF ic 10-LBACR ic 10-Squats oyo 10-Chinooks ic 10-Moroccan Night Clubs ic 10-Squats oyo The Thang 13 + 1 - (13 reps per cycle, countdown to 1) 13-squats with [...]
Author: joburgess
Rubicon – A Kotters Q Comeback
This was my first Q in quite some time (Kotters). I decided the best way to blow it out would be to ruck the Sidney Lanier bridge with Bundy, then get after it. It went a little something like this..... COP Jeff Imperial walker X 20 Hillbilly walker x 20 Little baby arm circles forward [...]
Singles and Doubles Match
11 Pax made it out for a mainly pedestrian workout. Colder than usual morning, but nothing that the COP can't handle. Mosey to tennis courts for warm up lap COP SSH X 20 Jeff Imperial walker X 20 Seal jack X 20 Little baby arm circles forward X 15 LBAC backward X 15 Prisoner squat [...]
Brunswick AO is Named: Rubicon
I had the honor of announcing the name for the newest F3 St. Simons AO located at Howard Coffin Park in Brunswick: RUBICON. Rubicon means to do something that you cannot later change and will strongly influence future events. For me, this is what it is all about. Becoming better for my family, community, and self. [...]
A Beastly Mile
It was like any normal #Renegade workout, and then the Beast appeared and the mumble chatter began..... We started off with the Pledge of Allegiance, using a picture of Old Glory on my phone since it was all we had. Big props to Stockyard from F3 The Fort (Fort Mill, SC) for making the trek [...]
Nice Morning For A Beatdown
Prayers lifted up for Fair Weather. Get well, brother!!! We started with some disclaiming from the Q and the Pledge of Allegiance. COP: -Side Straddle Hop (SSH) IC X 15 -Prisoner Squat IC X 15 -Seal Jack IC X 15 -Imperial Walker IC X 15 -Plank Jack OYO X 20 The Thang: Jacobs's Ladder With [...]
The 1000
7 HIMs found their way to school for a summer break beat-down. Q had this question on his mind all week: Could the Pax get 1000 reps completed? There was only one way to find out. We had to be determined, focused, and humble. The Thang: Pod 1: 30 X SSH 30 X Prisoner squat 30 [...]
A 1st Thru 5th Grade Education
School was in session and all but one HIM got there 15 minutes early!!! #Qimpressed Mosey lap around the parking lot COP: -Little Baby Arm Circles Forward x 15 -Little Baby Arm Circles Backward x 15 -Prisoner Squats x 15 The Thang: 5 parking lot lights.....aka Grades 1st through 5th -Mosey to 1st grade - [...]
A Skippy Mosey Monday
5:30AM was a bit nippy, but that did not stop 9 HIMs (High IMPACT Man) to come out and get a great start on the week. Our AO was the calm and peaceful SSI pier village.......until we arrived!!! The Thang: Mosey to the SSI Lighthouse F3 Disclaimer F3 Deja Vu Arm Circles Forward IC 15 [...]
F3 St. Simons 