Run Forest, run

10 men gathered at the Pier for Sailors warning. After a few warm up exercises we mosey'ed to the Mallery park ballfields. The grass was very lush, recently cut and felt great to work out in! We started in a circle, first guy does a merkin then run COUNTER clockwise around the circle. Next guy [...]

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It pays to be a winner…or does it?

9 men gathered in the beautiful morning to get some sweat on! We had a special guest from an Atlanta F3 chapter, Suds join us! Warm up, run in a circle, turn it inside, turn it outside, switch directions. Jump squats and weed pickers. Then we flutter kicked while we took turns running around the [...]

EMOM

8 men gathered to get sweaty on a beautiful SSI morning. We mosey'd to the field and ran in circles. Then we did a few warm ups including my new fav, jack squats (SSH except at bottom you squat down and touch the ground). The thang: Round 1, planked in a circle, took turns running [...]

Much needed Zzzzz

D2 needed some Zzzzz's. I took the Q. 10 Pax showed up. Somewhere there was a disclaimer. We ran. We did BBS and Merkins. We ran some more. Prayer for this county, country, and Nation . And there was Charmin! The End! Well, not so fast. We did a 3 part warm-up, with sSH, a [...]

Simple but brutal

As we continue our soft opening of F3, post quarantine 5 brothers joined to get at it. Warm up: SSH, my new fav warm up Jumping Squat Jack's (basically a SSH but at bottom you squat down and touch ground) , LBAC, weed pickers, and a mosey around the parking lot. Da thang: since it [...]

F3SSI is back!

3 brothers joined in the early morning for Sailors Warning F3 is back workout! Sydney and Warchicken showed up, we mosied to the flagpole, did some jumping Jack's, then jack squats, a few stretches, then.. Da thang, 10 burpees, run through the casino, 10 squats, run through the casino, the 9 and on down to [...]

Burpee HIT

8 men gathered for the morning workout on a crisp 50 degree day with an amazing sunrise. We warmed up at the gathering point then mosey'ed to the pier, on your 6 for flutter kicks, dolly partons, scissor kicks, and just trying to keep your heels off the deck while we took turns sprinting down [...]

Fifty-Fifty

Lately us older guys have outnumbered the younger guys. For my first Q I decided to group exercises in groups of fifty in order to honor the outstanding attendance of our nearly there or over fifty contingent. Warm up: Weed Pickers, LBCs, Finkel Kicks, SSHs Thang: Group 1 -25 LBCs, 15 Flutter Kicks, 10 Freddie [...]

VQ B.O.M.B.S.

I was called upon to Q my first workout and gladly accepted. 12 PAX were in attendance in the gloom, including 1 FNG (Tea Party). Hopefully, most will agree that the title of this post isn't because I bombed my VQ, but the name of the workout. The thang: Warm Up - Little Baby Arm [...]

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…