Happy Jack S1:Ep.1

The Happy Jack shall remain a mystery to all but the 5 PAX in the gloom this morning. Warm-o-rama: line up single file for a mosey. Last person tells front person to sprint. First person must create enough distance from the pack to perform 3 burpees. If the pack catches you, gotta go again. That [...]

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Rainy Day, Missing Siri

I woke up Saturday Morning and let out my dogs in the cold rain and thought, “Oh man, I gotta make Siri’s workout this morning.” So I manned up and headed to the AO. When I got there I checked slack and saw that Siri had bailed - something came up at 11:46 the night [...]

It Pays to be a Winner

9 men tackled another D2 sandbag workout this morning on the beach! The weather was beautiful and after a DISCLAIMER we began warming up the body for the upcoming challenges!!! The Warm-Up Up Dog / Down Dog / Calf Stretch A few merkins and a few peter parkers Neck Rotations Squats Imperial Walkers Arm Circles [...]

Fractions are Difficult

We did over 100% of the running for the MURPH but only about half of the reps, which equals . . . . WARM-O-RAMA: Arm Circles, Weed Pickers all in cadence 5 pull ups, 10 merkins, 15 squats then run to the pier and back. Rinse and repeat until 0610 hours. We did approximately 10 [...]

Mumblechatter B.O.M.B.S

6 PAX convened on Columbus Day. No counting reps to promote mubblechatter. It was worth it. Mosey to the playground for 10 pull-ups OYO. We completed two circuits of B.O.M.B.S. (burpees, overhead press, merkins, BBSU, and squats). Each PAX took a turn starting and stopping the exercise so the rest of us could talk. At [...]

Tabata’s

10 men gathered this morning to exercise, laugh and break bread. Before I detail the workout just a simple reminder of the F3 mission statement. The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Disclaimer* and warm-up to open up the morning. [...]

Monday/Funday

Monday dawned - but only after we finished out workout. That's right, the sun is getting up a little later these days, and their is a cool, almost cripsness in the air. Final analysis, it's a great time of the year to work out with F3 on St Simons Island. SO that's just what we [...]

Sandbagging

7 MEN joined D2 this beautiful morning to play on the beach Opened up the morning with the disclaimer followed up with a warm up that consisted of: Arm Circles, Neck rotations, overhead claps, squats, peter parkers, parker peters, merkins and some yoga (up and down dogs) Secure the flags then mosey to the beach. [...]

Muggy – yep, just Muggy

11 guys showed up to take the DRP. Nice set of warm ups. 15 of everything (Happy 15th b-day @Tebow). Then we got to the thang. 3 Doras - 2 Mary's in between. Dora 1 - Merkins, Big Boys & Squats Dora 2 - Carolina Dry Docks, Russian Twists, Alternating Lunge Dora 3 - Alternating [...]