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, [...]

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balls of pain

4 heavy hitters attacked this morning! Warm-Up Arm Circles Neck Rotations Imperial Walkers Trunk Swings Squats Lateral Shuffles Butt Kickers High Knees Workout # 1 6 Rounds of 35 lb wall balls or ball over shoulderPeter Parkers20 lb wall balls or ball over shoulderParker Peters at an interval of :45 / :15 (work 45 seconds [...]

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 [...]

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 [...]

Stolen Clothes

It was a perfect morning for a beatdown if you layered up. The downside is our outer layers were jacked by an unknown perp. Warm-o-rama: OYO runner's stretch and arm circles. 10 SSH. The Thang: YHC placed approximately 13 glowsticks along the sidewalk of "The Lighthouse Loop" (from flag, around lighthouse museum, then back to [...]

Smokehouse

7 men met in the gloom this morning to get pumped and get warm. We abandoned our normal spot under the lights and headed to the covered patio. warmup - michael phelps, finkle kicks, bat wings, weed pickers, tempo squats the thang - this turned out harder than I thought. We basically did the famous [...]

Predictably Cow Tipper

I might consider myself creative in the F3 workout arena but it has become clear that I resort to the same types of misery each time I Q. 8 of the PAX stepped out this mild Thursday for a routine Cow Tipper beatdown Disclaimer Mosey to Home Tree COP SSH x 41 (Happy 41st Loveseat!)Tempo [...]

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 [...]

Stirring the Coals

11.11.21 Veterans Day Spirits were amiable this morning as 9 PAX assembled in the gloom to link shields and train. After greetings, salutations, and general pleasantries were exchanged, we got down to the business of training our minds and bodies. As I alluded to yesterday, this session came in three parts. Phase I: Stirring Coals [...]

baseball

On a clear and beautiful Tuesday morning, 6 men joined D2 to play baseball. Well, technically there was not a bat or a ball, so maybe baseball is a stretch (7th ining joke). But I had bases and that was enough for me. As always the morning started with a disclaimer followed by a good [...]