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 [...]


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. [...]

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 [...]