Seven MEN worked out this morning. It was dark and it was cold. Six of those men completed the workout with a rucksack! Mosey to pumpkin patch merkins IC x4 SSH IC x10 Squat IC x 5 Imperial Walkers IC x10 Each man picked a pumpkin for the following exercises: Military Press IC x 7 [...]
Tag: Nomad
Virtuosity aka DORA, DORA, DORA (Almost)
The mornings are starting to cool off! But the momentum of F3 is getting HOTT. We had a Dirty Dozen of Pax join us in the gloom. @D2 and YHC are leading the male youth at SSUMC through a study called Virtuosity. Virtuosity is hard to define, but you know it when you see it. [...]
The 9/11 Irma part 2
10 men came to complete the 9/11 Irma workout. We got almost all of it but we fell a little short. It was good work done and I know this one will be remembered for time to come. The thang https://f3stsimons.com/2017/09/11/the-911-irma/
better late then never
A wonderful day and a wonderful way to start the day. Cop Ssh ic x25 Lbacf ic x10 Lbacr ic x10 Ssh ic x10 Ultimate merkins ic x5 Twinkle toes showed up sometime after the Dora started. Dora Thrusters 100 Weighted crunches 200 Weighted Squats 300 Partner sprints to end of lot and back Circle [...]
PreIrma
9 folks (included were 2 FNGS) came out to the potentially last Renegade workout for 2 weeks or so, however hopefully not the case. Quick Disclaimer, as we started 1 minute late, waiting on some fngs to pull in. Curb Merkins IC X 10, up/down on BMs que, flap jack for 10 more curb merkins [...]
Dirty Dozens
A PAX of nine, including one FNG, showed up ready to put in work on another warm and sticky—albeit slightly cooler—morning at SSCC. Disclaimer The Thang Warm-Up: SSH, 10x, IC Chinooks from The People’s Chair, 10x, IC Scapular Merkin, 10x, IC Smurfjacks, 10x, IC Hold Deep Squat with Big Arm Circles Forward, 10x, [...]
Burpee Mile
Conditions: sultry morning, non existent breeze = PERFECT for a burpee mile. Disclaimer 14 HIM gathered, actually like 12 but Cowtipper and Milkbone both CIH. COP... 15 side straddle hop IC + 15 Jeff Imperial Walkers IC + 10 Weed pickers IC THA THANG Staying with YHC KISS method for structuring a beat down, [...]
Be safe, Mayberry
What follows is the backblast from one of our toughest workouts yet, all thanks to our guest Q from Knoxville, Mayberry. Not only did he challenge us physically, but he also shared a powerful testimony to close us out. Thank you for joining us, Mayberry, and be safe. We look forward to you next trip [...]
Bracing for Rain
Seven brave souls showed up to prove Mother Nature she was not gonna scare us away. So she stayed away. The following is an excerpt that included running that wasn't originally planned. Mosey to library by going around the light house Circle up in sunken living room. Windmills ic x10 Ssh ic x10 Lbacf ic [...]
Woke up this morning ready to go! With Q power, and excited to celebrate my birthday I was ready to rock. I was also excite because I was sharing the story of my buddy Shane, who passed away last week. Ensuring his legacy lives on. A dirty dozen joined us for what turned into a [...]
F3 St. Simons 