Moving Stones and Shooting Cannons What an amazing morning for a F3 beatdown. It was 68° and a little overcast when we started with a little disclaimer. Slowsie to the flagpole for a brief warmup so SSH, weed pickers, Don Quixote, arm circles and mosey to the light house. Then find a partner. The workout [...]

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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 [...]

Isometric/Plyometric

Having been somewhat absent from F3 for a while, I decided to poke my head in to say hello this morning. What better way to do that than by signing up to Q, right? I signed up to do 25 burpees a day during August and what better way to wrap things up than to [...]

Awakening: F3 SSI returns

Awakening: F3 SSI returns  2020.05.02 With COVID-19 very much a prat of everyone’s life; the stress, fear, sickness, and unknown; we (men of F3) can come together a few times a week and just let is go. Social Distance (a term now defining 2020) was our 11th man for this “awakening” beatdown, early Sat morning.  [...]

Lifting in the Rain

Seven men gathered in the rainy gloom this morning. Routine was pretty simple. Quick warm up with weedpickers, LBAC forward and back, and SSHs. Workout consisted of a repetitive series of six standing weighted exercises. Curls, Tricep Extensions, Squats, Overhead Presses, Bent Over Rows and Lunges. Ten reps of each followed by five merkins. Rinse [...]

Milky Montage

7 Pax decided to jump out of the fartsack and cool down to 45° temperatures and get a taste of a few slightly different movements and do a little stargazing. Here's what went down: Warmup- Ankle rotations, wide (Sumo) squat, split squat, SSH, LBACs Inchworm and straight legged bear crawl. The Thang- We did a [...]

Team time

Eight men met in the gloom for a little fun this morning. It was cold as balls, so we tried to keep a challenging pace to stay warm. started by breaking the Ironman rules and moseying around the parking lot. On the other side, we started lieutenant Dans - one lunge, 4 squats, 2 lunges, [...]

Fifty-Fifty

Lately us older guys have outnumbered the younger guys. For my first Q I decided to group exercises in groups of fifty in order to honor the outstanding attendance of our nearly there or over fifty contingent. Warm up: Weed Pickers, LBCs, Finkel Kicks, SSHs Thang: Group 1 -25 LBCs, 15 Flutter Kicks, 10 Freddie [...]

Childs Play – The Last Workout of the Decade

Childs Play - Chutes and Ladders, Spin the Bottle and Last F3 Workout of the Decade

Christmas Leftovers

Four Pax met in the gloom to burn off the egg nog and sugary treats from Christmas Day and get an early start on New Year's resolutions. Temperature was 59° (47° according to the temperature on the OPES sign, but I digress). The workout was as follows: Disclaimer Warmup: 25 SSH, Don Quixote, weed picker, [...]