Start with THIS! 10 HIMs joined D2 this very cold morning to get after it! As any proper workout should - things started with a full disclaimer. The Work: Short mosey followed by arm circles, merkins, peter parkers and squats. Short mosey then a 10 to 1 count of step ups (per leg) with a [...]
F3 Sailor's Warning - January 11, 2020 Ladies and Gentlemen, Boys and Girls, welcome to the official F3 St. Simons Backblast for Sailor's Warning. This was my first time Q'ing a Saturday but I wasn't too concerned about filling up the hour of time. I showed up back in August for a regular Monday morning [...]
The gnats we're bad, like really really bad.... only relief was watching TwinkleToes do ninja gnat swatting sit-ups and the occasional retribution of eating a gnat of two. Lets start from the beginning.... 1 by 1 the PAX arrived, and as we prepped for the beatdown, everyone applied multiple applications of No-Gnatz and Off..... in [...]
Back in June we had some guest Q's that help launch F3 St Simons, Goose and HotSpot. The beatdown was BRUTAL, and I wanted some more of that action! COP: 20 Side Straddle Hops IC, 15 Weedpickers IC, 20 Don Quixote IC, 20 Jeff Imperial Walkers... Tha Thang.... We started our COP at the Flag [...]
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 [...]
In another strong showing this week, 18 PAX showed up on a cold and blustery morning for the final beatdown of 2017, which went something like this…. Along with Hee Haw, D2, Sandlot, and Rich Nazzaro (who would be anointed as Luigi just a scant hour later), YHC rolled up to my own Q just [...]
So, BM was all like "yo, you need to do another Q with buckets, and sandbags. Then he said, it has been a while since he did a smokehouse" Well sir, and I use the Sir term loosely, you got what you ask for! I arrived early to set out the coupons and found D2 [...]
The Christmas Spirit- Q'ed by Rubble On a beautiful morning for a workout, 9 PAX members met up to get in the Christmas spirit. The warm-up consisted of: SSH X 20 IC Abe Vigota (slow windmill) X 12 IC Sun Gods (arm circles) X 40 IC (10 small forward, 10 small backward, 10 big forward, 10 big [...]
A crisp 45 degree morning greeted the six PAX who nixed the fartsack for their weekly #downpainment Disclaimer Mosey to putt putt lot COP SSH x 20 Sumo jump squat x 20 (Jeff) Imperial Walker x 20 Scorpion dry docks x 10 Chinooks x 10 Freddie Mercury x 20 Partner carry to the pier THE [...]
Only six PAX showed up this morning ready to put in work. I guess it's fartsack season.... Anyhow...today, in the original spirit of Iron Man, we built muscle. Disclaimer Today's beatdown doesn't take up much room on paper, but we were barely able to get the whole thing done in the allotted time. Warm [...]
F3 St. Simons 