April Kickball

The PAX started with some side straddle hops and then a mosey to the ballfields. The rules were simple: everyone on the field while the kicker led the group in their favorite exercise. Then, the kicker’s goal was to make it around as many bases as possible, picking up a point per base. After the [...]

Advertisement

Recommend fartsacking

Wet and Sandy

The first morning of the new year was beautiful! 16 hard hitters kicked off 2022 with a beach beatdown! F3 introduction and disclaimer Warm-Up Arm Circles - small, medium, big - forward and backwards Roll out the neckPlank walkouts into peter parker, merkins, up dog, down dogSquats Side straddle hops Mosey to the beach. The [...]

Seven of Diamonds

Six pax met in the cool northeast breeze to start their week off. After some warmups we settled into the main event. Started with the Seven of Diamonds. Worked a diamond shaped course around the pier parking lot. Did a series of sets at all corners of diamond each round. 7 burpees, 14 american hammers, [...]

Running

Four men met at sunrise at the prettiest AO in F3 nation. Our group was small but mighty. We first headed to the pier for a little dynamic stretching and basic warmups while taking in the amazing sunrise. Then we mosied. After a few wrong turns we eventually found a tiny stretch of sand to [...]

Chad 1000X

6 pax gathered Saturday morning to complete the "Chad" Hero workout. Sara Wilkinson and GoRuck present the hero workout “CHAD” - in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. Our goal is to honor [...]

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 [...]

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. [...]

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. [...]