My 2.0 has been stoked about Groundhog Day, so he was my inspiration. Dora 1,2,3 right out the box, with "I've Got You babe" playing. 100-LBC 200-Squats 300-SSH All with a partner one man always running. Suns out Guns out-IC Grab a brick from BM stash 10-SLOW LBACF 10-SLOW LBACR 10-Chinook 10-BamBam 10-Moroccan Night Club [...]
Tag: Swerve
Sherman’s Revenge
Six men settled in for a shake, rattle, and roll workout on St Simons Island this glorious gloom Shimmy to Mellow lot for 100 bunny hops and planks Shimmy to Mallory park basketball court for: Smurf jacks, low squats, Sherman pushups, suicide court runs, suicide grapevine run, mini squat hand warmers, and planks jolt run [...]
Abtastic, to quote Swerve
Perfect weather down at the SSI pier and perfect name for our morning of ab exercises curtesy of Swerve. I wanted to try out some new things from the F3 lexicon and did have in mind to make us feel some ab muscles (especially the next day) that don't get much of a workout often [...]
Georgia/Florida Weekend
Frat Beach weekend to celebrate the GA vs FL football game on SSI. O/U line 43.5 Unleash the Dawgs and lets go for a run! Great opportunity for the the pack to log a run 4.4 miles. 2.2 for those on the short hike route. 44 kettle ball lunges to "finish the drill!"
6 Month Anniversary Beat Down! Plus my F3 Story and a special Review!!
8 Brave men came out after the Hurricane for a righteous beat down for our 6 Month Anniversary. The Q was a little gassed from having chopped up trees all over the island the day before with his Ax, but he still provided an adequate smokefest, IMHO. The Thang Disclaimer COP-IC 30-SSH 30-LBACF 30-LBACB 30-Moroccan Night [...]
Legacy 43
Today was geared to honor Twinkle Toes 43 point drop in his total cholesterol since he began F3 just a few short months ago. This is an example of legacy for his kids, his wife, and larger family. Hee Haw's son joined us as an FNG and often led the pax; I still owe the [...]
Nice Morning For A Beatdown
Prayers lifted up for Fair Weather. Get well, brother!!! We started with some disclaiming from the Q and the Pledge of Allegiance. COP: -Side Straddle Hop (SSH) IC X 15 -Prisoner Squat IC X 15 -Seal Jack IC X 15 -Imperial Walker IC X 15 -Plank Jack OYO X 20 The Thang: Jacobs's Ladder With [...]
Power Walk at the Pier…
Eight (8) faithfuls posted for this weeks Sailors Warning workout this Saturday morning. Although it was hot and muggy, the ocean provided a beautiful backdrop. Powerwalk from casino area to pier, pushing the speed as well as the swinging arms. Near the end of the pier convert into indian run to the light house. COP: [...]
Buckets of Fun
Better late than never, they say! Warm UP: In Cadence (which i bombed) 20 Side Straddle Hop 20 Squats LBAC 15 Front, 15 Back 15 Moroccan Night Club 15 Seal Jacks 20 LBC's 10 Merkins OYO Country Boys, getting down on the FARM... 1st Set: Farmer Carry w/ 2 five gallon buckets full of water [...]
Baker’s Dozen
77 degrees at the pier vs. 55 last time I was the Q; can't wait for winter! Great having a visitor, Lex Luthor, from Charlotte! Pax was great with much grace for a Q who violated the don't do it if you can't Q it rule; had to modify the new themed exercise, Baker's Dozen [...]
F3 St. Simons 