Conditions: 60ish, breezy with some drizzle. Just another hot and humid morning in Columbia 9 Pax enjoyed the early winter thaw to #getbetter. The Thang: Tabatas with a new twist. Instead of doing 1 exercise for 4 minutes in a 20 second exercise, 10 second rest sequence, we did a different exercise for each 20 …
Conditions: A blazing January inferno, plus some rain Tha Thang: 9 gathered for what was promised to be a leg/core focused beatdown. Some #grumblechatter ensued for the first 10 minutes as there was the usual full-body warmup. After that, silence as YHC was true to his word. Disclaimer Mosey to corner. Warmup with SSH, Merkins, …
6 Pax decided the rainy weather wasnt going to stop them from starting their day off correctly. As I laid in bed this morning, the rain woke me up as it whipped the side of my house. At 4:00 the weather app said 100% chance of rain, and it was right. 5:00 was supposed to …
The four main roles of an F3 workout are the Q, sweeper, point, and mumblechatter. Before we lead the Q school a couple of weeks ago YHC really new what 1 of these 4 really was: mumblechatter (aka Robber, Betamax, Paperboy, Kim Jung, etc.). The mumblechatter pax is a must at every workout. He’s the one that …
13 pax arrived early this morning to brave the blazing heat wave that has crossed out small state. Whenever YHC has nothing original to add to his Q, he does the only thing he knows. Searches Google to see if someone else has something original. i found a workout that was designed to supposedly make …
6 PAX sweat it out at The Bull this a.m. It was a small, yet All Star cast of F3 Columbia royalty including 2 AOQ’s, a 1st FQ, a 2nd FQ, a Nantan and a Robber… and a flag, a lonely, lonely flag. Conditions: 40 Degrees The Thang: #TheBull – Gather at the corner of Blossom …
13 Pax decided to begin the week with a little Beamer Q. I was determined not to disappoint, i mean how could I, this was my first appearance in a couple months!! If you refer back to my last Backblast I wondered aloud if the Pax think I only show up for Qs, I did …
Weather: 35, calm Disclaimer & Prayer Mosey for 26 sec, 2 burpees; rinse & repeat COP: 26 IW IC/ 2 burpees 26 TTT IC/ 2 burpees 26 LBAC IC (13 F, 13 R), 2 burpees 26 plank jacks IC, 2 burpees Mosey to track, stopping twice after 26 sec, 2 burpees At track we played …
6 PAX turned up the heat and took our guests for a “Burpee Tour’de Jumanji”. The Thang: Conditions: 27* no wind. Warmup lap around the parking lot with High Knees, Butt Kicks and some Karaoke. In Cadence: LBAC 15x RLBAC 15x Raise the Roof 15x Overhead Claps 15x Through the Tunnel 15x Windmill 15x Flutter …
YHC picked this title because not only did we hear this song during the HIIT workout, but YHC was ready for that final buzzer to go off. This workout provided a pretty good cardio routine. YHC feels like everyone left satisfied! Conditions: Mid 30’s with 100% chance of intensity BOM Disclaimer COP TTT x 10 Windmill …