10 of us convened for a cold morning of weighted station work at Renegade The Thang Mosey to the bus lane, weights in tow While we did COP, each PAX took a turn carrying a sandbag down the bus lane and back COP: SSH J-Lo Flutter Big boy situps (Jeff) Imperial Walkers Merkins Squats Macarenas [...]
Tag: Suess
Cardio with no Running
F3-SSI Ironman. Our traditional light to no running, lifting focused workout. Sure the muscles ache, but the heart rate never gets going that much right? Any exercise that we do quickly, we can also do slowly and any transition that we do slowly, we can do quickly. And guess what, if you do that you [...]
More Burpees?
This is the 3rd installment of the IRONPAX challenge. The workout was again grueling, but we somehow made time for some mumble chatter. Hee Haw lead the pax in some SSH and Toy Soliders while YHC laid the course. Bundy was DR, so we had a varied assortment of coupons; from Johnson rocks to weight [...]
Boats on the horizon
It’s been awhile since YHC has posted on the regular. To ensure accountability I signed up to Q. Fat and out of shape, I hope the workout was worth beating the Fartsack for. Excited to have Johnny 5 and Homeboy visiting us this AM The Thang Disclaimer COP-IC 30-SSH 30-LBACF 30-LBACB 29-Moroccan Night Club 30-Wonder [...]
Old Glory – Q1 2018
Didn't let a few rain drops stop us from putting in the work on one of my favorite WIBs, Old Glory... The Thang Disclaimer OLD GLORY Warm up mile 15 minute timer set After each lap around the parking lot, complete one of the sets below 20 merkins 20 jump squats 20 burpees 20 big [...]
Coldest Q Ever in the history of F3… EVER
The roads were clear, and cold this AM, however the main entrance to OPES was partially blocked from a downed tree. We gathered, and out of the Gloom Suess appeared with his ruck on and exclaimed that hes now rucked everyday this year! T-Claps to him! The F3 Flag was planted and a quick Circle [...]
In the Not so Lonesome Gloom
Tuesday January 3rd Iron Man Q: Saint 2.0\Suess PAX: Suess\saint 2.0 Saint 2.0 and I posted this morning to do a little Q-less ironman, so we co-Qed our way to the finish. The Thang: Saint 2.0 started us off with some COP, BLIMPS of 10, and whatever we did on the parking lines. Then we [...]
An AUGUST Game of Kickball
Another first Saturday of the month, another F3 Kickball workout by Woz. Ten brave men and one 2.0 chose the harder thing by coming out this morning. The Thang Mosey to Mallery Park Circled up for a short stretch and warm-up and explained the rules As soon as the pitch is released, the PAX rotates [...]
A morning with Dora
A damp morning for some fun with Dora Warm up Ssh ic x25 Jeff imperial walkers ic x10 Wind mills ic x10 Mosey to basketball court Dora Lbc x50 partner plank, do 25 and switch Flutter kicks x100 partner superman, do 25 and switch American hammers x150 do 25 partner Superman. Plank when done. Grab [...]
Cool Breeze & Ocean Seas with Musical Tease & Water Jugs
7 People showed up shivering in the 50 degree cold looking for a good way to warm up. The Thang: -Mosey on to the pier and back to the flag pole to enjoy optimal cold breeze running through our hair and veins. Chumbawampa Song (~3:41) [First Song] Start with SSH, do a Burpee every [...]
F3 St. Simons 