We had a good turnout this morning as 12 of us met in the gloom. Warmup: SSH, macarenas, jamaican night clubs, mosey around the parking lot To the playground for twenty fives - five of one exercise and 20 of another, then 4 and 21, 3 and 22, 2 and 23, and 1 and 24. [...]
Tag: Seuss
Arm Circles from Hell
I wanted to do my first Renegade workout without the long distance early morning running (which I hate), do it more intense than a hard run, and that meant intervals of box jumps and shoulder walking (the dreaded Walkdown Merkin and Bear Crawls). And I wanted to show that Arm Circles aren’t just for Warmups anymore…
Happy Planksgiving
The sand gnats were out in full force, welcoming us to the beatdown this morning. Here's what we put in: Warmup SSH, weed pickers, LBACs The Thang Series of resistance exercises followed by 20-4x10-2 Merkin Climbers, air squats and lunges, sand bag slides, more resistance work and an work, 10-2x5-1 MerkinJacks, Justice League Cool down [...]
Happy Birthday F3 SSI
Happy Birthday F3 SSI and Happy Mardi Gras to those of you scoring at home. **Les Bone Temps Rouler** It was a brisk 47 out but despite the fact there was rain all around us, there was none at SSCC - coincidence?? 14 HIM came out to gulp down the DRP, so we got after [...]
Leave no man Behind
When I arrived I found Snowball and Seuss already warming up. They thought I was late, and I thought they were just keeping warm! However, turns out they were early as they forgot that El Nantan had changed the time to 5:30. We warmed up with some side straddle hops, and little baby arm circles [...]
12 Days of F3 Christmas
Six men celebrated Christmas a little early with a soggy 12 days themed workout at Renegade The ThangMosey to the bus lane behind the school and commence The 12 Days of F3 Christmas 1 bus lane lap 2 high jump squats 3 jumping lunges 4 mountain climbers 5 monkey humpers 6 burpees 7 star jumps [...]
WOD a Fantastic Morning For A Beatdown
The weather this morning was such a welcome change…at least for YHC, presumably the heaviest member of the SSI PAX. And it was a great day to sharpen some iron. I’ve watched a few Netflix documentaries lately about these die-hard CrossFitters who train to compete in the CrossFit games and the ones I watched were [...]
4 count? You mean 84 count?
We rocked on some blackjack at the softball fields with some merkins and american hammers. moseyed back to the flag for announcements and prayer please forgive me if I forgot a PAX member, i believe I did.
Independence Day 2017 Double Down Beatdown!
Disclaimer... We relocated IRONMAN to Mallery Park for our Independence Day 2017 Sunshine Festival Double Down Beatdown! We started with 10, and then Rosebud and Milkbone arrived late (doing their best BM impersonation). C.O.P. we did a quick 3 Exercises 10 count in Cadence, Side Straddle Hops, Jeff Imperial Walkers (explained to our visitors why [...]
July If I Asked You to Play F3 Kickball?
Sixteen brave PAX showed up for our 4th installment of F3 Kickball. Since we had enough for two teams, we were able to modify the rules a little bit. Moseyed to ball fields and broken into two separate teams Streaker and Sandlot were are honorary team captains) General Rules and Exercises: On deck: Mini workout - next to bat [...]
F3 St. Simons 