Moving Stones and Shooting Cannons What an amazing morning for a F3 beatdown. It was 68° and a little overcast when we started with a little disclaimer. Slowsie to the flagpole for a brief warmup so SSH, weed pickers, Don Quixote, arm circles and mosey to the light house. Then find a partner. The workout [...]

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Planksgiving Leftovers

“A little extra sleep” is something I’ve been telling myself a lot, lately. I’m not sure why, but I was unusually restless at 4am. After tossing around for a minute or two I turned off my 5am alarm. I tried to find comfort in my nice, warm fartsack, but just couldn’t. That said, I did [...]

Isometric/Plyometric

Having been somewhat absent from F3 for a while, I decided to poke my head in to say hello this morning. What better way to do that than by signing up to Q, right? I signed up to do 25 burpees a day during August and what better way to wrap things up than to [...]

Milky Montage

7 Pax decided to jump out of the fartsack and cool down to 45° temperatures and get a taste of a few slightly different movements and do a little stargazing. Here's what went down: Warmup- Ankle rotations, wide (Sumo) squat, split squat, SSH, LBACs Inchworm and straight legged bear crawl. The Thang- We did a [...]

Christmas Leftovers

Four Pax met in the gloom to burn off the egg nog and sugary treats from Christmas Day and get an early start on New Year's resolutions. Temperature was 59° (47° according to the temperature on the OPES sign, but I digress). The workout was as follows: Disclaimer Warmup: 25 SSH, Don Quixote, weed picker, [...]

Superset Circuits-Milky War Baby, What?

Today felt like a good day for some anaerobic training, so we set out to get pumped up. The workout went something like this: Warmup-SSH, Jeff Imperial Walkers, Hillbillies, LBACs The Thang: A series of circuits in stations around the parking lot. The forest station was curb merkins. The second station was shoulder presses, front [...]

Curves for Men

I don't have ample time this morning to go into this morning's beatdown, because I have to get on the road shortly. Here is my backblast: Disclaimer, explanation that the workout is supposed to work every major body part (and I think I delivered on that). Warmup-SSH, air squat, lateral air squat, Don Quioxte, weed [...]

Tinman 2.0?

This morning we welcomed 2 PAX from other AOs and a PAX who just moved here from Savannah (better late than never) and we are finally faced with the question as to what to do with multiple PAX with the same nickname (even though Dunphy was technically already taken Bearded Millennial doesn't post or go [...]

Summer Solstice Beatdown

Tomorrow welcomes the first full day of summer and what better way to ring that in than a bunch of NASCAR style laps around the OPES parking lot (to honor our brother Heehaw who posted at an AO in NASCAR and horse racing country) mixed with a variety of body weight exercises. Disclaimer- Warmup- SSHs, [...]

Sandbagging It

This morning we welcomed a FNG and two PAX from Macon and Sandy Springs for a resistance based beatdown centered around the flagpole. Warmup- 15 SSH, Don Quixote, weed pickers, Imperial (Jeff) Walkers, Hillbillies (aka Heehaws) The Thang- Partner work with sandbags tethered together in a circle. One partner worked sandbag while the other did [...]