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 [...]
Tag: Bundy
Bundy’s Better-Late-Than-Never, TEOTWAWKI/Zombie Apocalypse Halloween Survivalist Prep Spectacular (yes, I know this is a month late…but humor me….)
The weather this morning was cool and perfect. The grass was damp. The dark enveloped us with the chilling embrace of a sinister stranger. It was a great day to sharpen some iron. There’s no better time than the present because you never really know when the undead will rise, the zombies will walk among [...]
48 Ways to Celebrate
Today, November 6, is my 48th birthday. I've only been coming to F3 SSI for a couple of months and have avoided Q'ing my first workout - but I decided that a valiant attempt to Q my first workout would be a noble way to begin my 49th year of life on this rock. Although [...]
WOD a Fantastic Morning For A Beatdown
The weather this morning was such a welcome change…at least for YHC, presumably the heaviest member of the SSI PAX. And it was a great day to sharpen some iron. I’ve watched a few Netflix documentaries lately about these die-hard CrossFitters who train to compete in the CrossFit games and the ones I watched were [...]
SALAd
8 pax met in the gloom this morning and got after it. Fidgetspinner wins the award for most ninja-like presence at a workout - I had no idea he was there until we counted off. warmup - SSH, Jeff imperial walkers, macerenas the thang S - shoulders and chest A - arms and back L [...]
First Day of Fall (S GA Style)
An autumn-like 72 degrees yielded mumblechatter about enjoying the first day of 'Fall' in the gloom on this Thursday gathering. YHC opened with the disclaimer and a quick (albeit rusty) rundown of the 5 core principles of the F3 Workouts (Free of Charge, Open to all men, Outside (rain or shine), Led by the men [...]
That’s Not a Tempo Squat
The Dawn patrol was 9 strong today with 1 FNG (so that makes 10). Following a wonderful disclaimer and superior instructions to modify as necessary I ran full speed into the darkness and unknown. But a HIM follows Foundation #5 - Preparedness - getting ready for the expected while being ready for the unexpected. I [...]
Bundy, 42
Eight PAX were there this morning in the gloom to (unbeknownst to them) celebrate my 42nd year on this pebble by putting in some hard work with heavy things. And we even did a little running…. During the beatdown, I treated the PAX to a playlist of songs that came out in the year of [...]
Q with Kettlebells
Enjoyed leading my first Q with a great group of thirteen PAX including FNG Yogi Bear. Decent weather – average humidity, no rain, and dry pavement for the runs… Started with a light jog followed by a light 5 rep warm-up of Arm Circles, Cherry Pickers, Air Squats, Side Straddle Hops (D2 was not impressed), and [...]
Cardio with no Running
F3-SSI Ironman. Our traditional light to no running, lifting focused workout. Sure the muscles ache, but the heart rate never gets going that much right? Any exercise that we do quickly, we can also do slowly and any transition that we do slowly, we can do quickly. And guess what, if you do that you [...]
F3 St. Simons 