He is (almost) Risen!

15 Pax showed for a pre-Easter egg hunt/beatdown. Warm-up: 12 Don Quixote The Thang: A series of about 40 exercises, including a Dora 1/2/3 with granite. At COT, I read an excerpt from a Max Lucado book called 'He Chose the Nails'.

Happy Planksgiving

The sand gnats were out in full force, welcoming us to the beatdown this morning. Here's what we put in: Warmup SSH, weed pickers, LBACs The Thang Series of resistance exercises followed by 20-4x10-2 Merkin Climbers, air squats and lunges, sand bag slides, more resistance work and an work, 10-2x5-1 MerkinJacks, Justice League Cool down [...]

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Leaving no man where he started…

I'm not 100% sure about the date, but I think it was about 4:45am on January 12, 2017 when I first kicked myself out of bed and drove to OPES for my first F3 workout.  I was one of  four FNGs that morning (the other three were, as I recall, Bundy, Stitches and Gatekeeper).  And [...]

Your Name is Your Workout

Started with a quick warmup, then did 👆🏻

Dingleberries

din·gle·ber·ry [ˈdiNGəlˌberē] NOUN dingleberries (plural noun) US informal 1). a foolish or inept person. vulgar slang 2). a particle of fecal matter attached to the anal hair of an animal. In an attempt to get banned from backblasts by the nantan, I decided to go a little NSFW after my morning Q. That said, if [...]

1,000 Points of Light

7 total PAX braved 36 degree temps to get the blood flowing.  In a nutshell, here's what we did: Warm-up: Leg lifts and squat hold. 41 SSH-in remembrance of George H.W. Bush, 15 Don Quixote, 15 Weedpicker Mosey long way around parking lot back to cones. The Thang: Inchworm, bear crawl, side crawl, bunny hop along [...]

Turning Rain into Pain

Five fellow pax weren't going to let a little rain keep them from a good morning beatdown. (As a side note, I would have probably slept in too, but it was my Q... just sayin'). Anyway, I had to scramble to think up something to do under the cover, but the rain wasn't bad, after [...]

Good News, Bad News

Temperature: 82°, feels like 89°, humidity 90%, barometer 1021-1023, clear skies. Today's workout was titled "Good News, Bad News" because sometimes it seems like every time something seems like a good thing, there's a catch. First exercise: Good news: we were only going to do 10 burpees, the bad news: they were 1-10 contra burpees [...]

BACK…. by Popular Demand (ImpromtQ Part 4)

After a few good weeks with no Q slots open, we show up to Renegade with no Q, so Loveseat and I took turns for a good on the fly beatdown. Disclaimer Warmup-25 SSH, 15 Jeff Imperial Walkers, LBAC/Iron Cross (discussion begins about how comfortable the fartsack must be at the Bundy house) Mosey to [...]

BACK… in the saddle, again!

Special thanks for 6 PAX who showed up this morning to post with me. Your abs, hips, and backs will thank you in the days to come. I really do miss you guys from the fartsack and wish I was out there to post on these humid summer mornings. The past 3-4 weeks have been [...]