REMEMBER PEARL HARBOR
It was an honor to lead this morning. It was very cold and the tennis courts did keep us moving. I must confess that I have taken 2 showers this morning with hopes of getting warm. Here is a brief back blast of the workout. Press w Block X12Elf on the Shelf X12Arm Curls X …
Abby Q
January 5, 2023 Nice 55 degree morning. Move to Fountain. Warm up with SSH (IC) x 20, windmills (IC) x 15, Imperial Walkers x 20, Arm Dips (20), Step-ups (10 each leg) Mosey to Lyttleton/Hampton. Arm circles. 20 Oblique crunches each side. Then plank sequence with 5 dry-dock Merkins on each arm with leg raised. …
THE HIGHTOWER
Weather: Sticky 66* Matthew 5:9. “Blessed are the peacemakers, for they will be call the children of God.” Warmup: 50 SSH IC 20 TTT IC 20 LBC OYO The Thang: Mosey to Chestnut perform 9 burpees OYO Mosey to Union perform 9 Bodybuilders Mosey to Mill perform 9 Triple Hand Release Burpees …
BACK ON THE ESCALATOR
Conditions: 70* with 89% humidity Disclaimer/Intro: Not a professional, modify as needed. On Tuesday morning Schrute not only challenged us physically but also encouraged future Q’s to bring something extra to the group other than a workout. YHC accepted the challenge & decided to drop a little F3 knowledge on the group. Beneficial not only …
April 14 2022
Warm up with SSH (IC) x 20, windmills (IC) x 15, Imperial Walkers (IC) x 20, arm circles (15 each direction) Mosey to Lyttleton/Rectory. American Hammer x 20, IC. Then 15 regular merkins and 15 diamond merkins. Add Dolly and flutter x20 each Mosey to Jordan Street. Repeat previous. Mosey to brick …
MAYHEM MADNESS
Conditions: 60* & 95% humidity Intro: In honor of March Madness, YHC decided to repeat a workout from a few years back with a few tweaks. Disclaimer: Not a professional. Modify as needed. Warmup: SSH x 25 ICTTT x 25 ICLBAC’s x 25 IC forward/reverse The Thang: PAX moseyed to Fair/Rectory for Four Corners. 64 …
GO TEAM
F3 Workout for Tuesday, March 15th Q = Denny Beckley (Skipper) G-O-T-E-A-M Pax: Whaler-Respect, Schrute, Treebark, Tin Man, Rag Doll-Respect, May Plant-Mad …
MADNESS
PAX – 25 Weather Routine Announcements Prayers Dufresne Mild, 55 Degrees Father / Son Baseball Camp on 12-Mar from 9 to 12: Skipper Mayhem’s daughter and future grandchild Bed Pan Warm up at Lyttleton & Rectory: Highway Clean up on 19-Mar: Hope Solo Mayplant’s lady friend’s mother Schrute 25 SSHs Clinic Classic …
I Forgot What Y’all Looked Like
Date 3/1/2022 Conditions 38 degrees QIC Wojo PAX 22 – Skipper (Respect), Change Order (Respect), Schrute, Rag Doll (Respect), Abby Wambach (Respect), Hope Solo, Bolt (Respect), Tweetsie, Stats (Respect), May Plant (Mad Respect), Neon (Respect), Sacajawea (Respect), Pothole, Abacus (Respect), Mayhem (Respect), Big Load, Tree Bark, Tim Man (FNG – Welcome!), Whaler (Respect), Dufresne (Respect), …
Getting To The Heart of The Matter With a Little Groundhog Day Thrown In
Conditions: A clear crisp 31* Intro: With February being known as “heart” month, YHC decided to design a workout that would get your heart rate up. Mission accomplished! YHC added a little Groundhog Day (a day early) fun as well. Disclaimer: Not a professional. Anything called is merely a suggestion. And may even be a …
Getting To The Heart of The Matter With a Little Groundhog Day Thrown InRead More »
Not your grandma’s 12 Days of Christmas!
Disclaimer, Apologies for those who attended last Saturday Stretches Left over Right, Right over Left, middle The Gift of Blocks! I’m averaging one block break per year so here are my 5 new contributions 12 Days Divide in to two teams Toss Frisbee to number, do that “commute” to that spot and do 12 reps …
Return of the English Pirate
Conditions: 51 degrees and clear -Introduction This morning’s workout came about after YHC remembered a painful visit to Blackbeard’s Revenge of Murrells Inlet two summers ago. Based on the vacation visit, the workout was pretty easy to remember after all this time because A, it was difficult and B, only 4 exercises. Of course, enough …
SESAME STREET- 11, M &C
Whaler PAX – 22 Announcements Prayers Weather Dufresne BBQ Fundraiser this Saturday for Pastor at New Hope Neon – Godspeed on his continued recovery Clear, 42 degrees “..Not a chill to the winter but a nip to the air..” Harper Valley Camden State Championship on Friday @ 2pm Good Luck Skip ! …
“Carry On My Wayward Son”
A truncated version of one of the QIC’s workouts from September, this one was just as tough—just a lot less humidity. The Run: Head to Intersection of Rectory/Lyttleton. First Stop: 25 Sumo squats. Run to Hampton/Jordan: 25 Mountain Climbers. Run to brick wall on Broad: 25 Decline Merkins. Run to Archives. The Thang: Laps around parking lot—up stairs and down each time you come around. Every Minute On the Minute (EMOM), …
FAST PASED FOUR
START OF WITH A MOMENT OF SILENCE IN HONOR OF OUR MILITARY VETERANS Warm Up at the Flag Our Goal for today is to be fast paced and push our partners to be as quick as possible 1) Side Straddle Hops in cadence: 15 2) Squat on your own: 15 3) Little Baby Arm Circles …
Weed’s Backblast
37F – clear and crisp Warm-up Count off 1,2 – 1=bricks, 2=blocks, medicine balls Meet at light pole SSH x 25 IC Through the tunnel x 20 IC LBAC x 15 IC then reverse Chesnut St Hill Top – Smurf jacks x 15, ATM x 20 Bottom – toe-touch crunch left x 20, ttc right x 20 Run to Union St Union St Hill Bottom – Copperhead Squats …
I STOLE SKIPPER’S FOUR CORNER WORKOUT
CONDITIONS: Crisp 48 Degrees INTRO: Sir Cornwallis asked YHC to Q several weeks ago and at the time I was back into a groove of attending the morning gloom. That soon came to an end with much travel and after hour business events. Although, I have been consistent in my weekly runs, not so much …
Circuit Run Fun
Conditions 60 degrees and nice QIC Wojo PAX 18 – MayPlant (Mad Respect), Sully, Change Order (Respect), Hope Solo, Timber, Bolt (Respect), Weed, Harper Valley (Respect), Sacajawea (Respect), Tweetsie, Abacus (Respect), Mayhem (Respect), Stats (Respect), Schrute, Whaler (Respect), Skipper (Respect), Dufresne (Respect) and Wojo. Intro Good morning. Disclaimer Not a professional. Modify when necessary. Warm …
That’s Gonna Hurt Tomorrow.
Conditions: A crisp 44. Lord Cornwallis sent a carrier pigeon requesting the QIC to substitute Q yesterday afternoon and the QIC was chomping at the bit to get back before the PAX. The QIC did not hear back from Lord Cornwallis as to whether he would be present this morning…..he was not. WARM-UP: Mosey and …
MAYHEM MASSACRE
Conditions: a pleasant 64* with 96% humidity Disclaimer: Not a professional. Modify as needed. WARMUP: SSH x 25 ICTTT x 25 ICLBACs x 25 IC forward/reverse THE THANG: MAYHEM MASSACRE To avoid the garbage truck, PAX moseyed to Chesnut St. (worked out beautifully!) PAX lined up on curb for curb crawls. Bear crawl to other …
GAGA BALL!
Location: Rectory Square/Lyttleton Street UMC No time to waste on small talk. Straight into it. Warm Up Various regular warm up exercises The Commute Fair and Rectory: Indian Run to Fair and Laurens Few regular exercises at the light Head to Gaga Ball Pit at Lyttleton Street. Gaga Ball Today I introduced the PAX to Gaga …
“That’s as Thorough of a Beatdown as I’ve had in a While”
Words you never thought you’d hear Mayhem say! At the same token, I expected Neon’s “I’m officially boycotting Hope Solo workouts from here on out.” As I’m writing this BB the following day and my legs also feel like jelly, I think the mumble chatter the previous day was warranted. When: Saturday, September 18, 20201 Warmup: 25 …
“That’s as Thorough of a Beatdown as I’ve had in a While”Read More »
Intense But Not Extreme
Date: 09-Sep 2021 or 39 Temp: 73, Humid but not soupy Pax: 17, Solid but not strong Workout: Intense but not Extreme PAX – 17 Announcements 1 Harper Valley N/A 2 Mayhem 3 Tweetsie Prayer Request 4 Sacagawea The Schrute Family 5 Big Load Big Load’s Upcoming Change 6 Hope Solo …
“I think I’m seeing Unicorns.”
Date 8/26/2021 Conditions 73 and HUMID QIC Wojo PAX 14 – Skipper (Respect), Rico, Big Load, Schrute, Weed, May Plant (Mad Respect), Change Order (Respect), Bolt (Respect), Tweetsie, Sacajawea (Respect), Abacus (Respect), Mayhem (Respect), Harper Valley (Respect) & Wojo. Intro Happy Thursday. Let’s get started. Disclaimer Not a professional. Modify when necessary. Warm Up Exercise …
WE DONT DO LIFE ALONE-CARRY A CROSS
Temperature: 76 and humid Intro: 20 PAX showed up to represent F3Camden this morning on what was a very muggy morning. Your HYC did not sleep very well. The Goal of every Q is to bring a tough workout but I could not sleep thinking about how I wanted to present the Title, “We Dont …
DONT LISTEN TO TWEETSIE!
Conditions: 76 * 100% humidity (in other words SWAMPY!) Disclaimer: Not a professional. Modify as needed. Warmup: SSH x 25 ICTTT x 25 ICLBACs x 25 IC (forward/reverse)Merkins x 25 OYO THE THANG PAX moseyed to intersection of Fair & Chesnut hoping to avoid the garbage truck. NO SUCH LUCK! PAX lined up facing south …
Sticks (Bricks) and Stones (Medicine Balls)
Sticks (Bricks) and Stones (Medicine Balls) Warm Up PAX – 13 Announcements Sacagawea’s curb: SSHs 30, TTT 25, BACs 15 x 2 1 Mayplant N/a Sticks (Bricks) 2 Harper Valley Rectory & Fair: OH Claps, OH Press, Seal Claps, Arm Raises, Tricep work and Curls. …
SO HUMID! GO RUBY
Date 6/29/2021 Conditions 72 degrees and humid QIC Wojo PAX 14 – Skipper (Respect), MayPlant (Mad Respect), Hope Solo, Rag Doll (Respect), Tweetsie, Neon (Respect), Sacajawea (Respect), Abacus (Respect), Mayhem (Respect), Change Order (Respect), Whaler (Respect), HERO, Schrute, Cornwallis & Wojo. Intro Good morning. Disclaimer Not a professional. Modify when necessary. Warm Up Run around …
The Escalator to Hell!
Conditions: a pleasant 66* and 90% humidity. Disclaimer: Not a professional. Modify as needed. Warmup SSH x 25 ICTTT x 25 ICLBACs x 25 forward/reverseMerkins x 25 OYO THE THANG The Escalator to Hell! The PAX retrieved the large coupons & met at one corner of the tennis courts.Manmakers x 10 OYO Prison walk (block …
No Plan, No Rain!
It’s been six months since I had to privilege of leading the group. Unfortunately, I didn’t take the time come up with a great plan. I noted my assigned date on my calendar and then let the days pass by. With the impending rain forecast, I was even more out of my element. I instructed …
Proverbs 27:17 The Rest of The Line…As Iron Sharpens Iron
Temperature: Muggy Humid 71 Disclaimer/Introduction: Not a professional so modify as needed but only modify so as to avoid injury, not to cut corners. As Iron Sharpens Irion means you are out there to sharpen others but also yourself. Get Bricks at Defender of the Flag Domicile and Mozie to Corner of Fair and Rectory COP-Corner Warm Up SSH X 20 IC (with Bricks) LBAC X 10 IC F/R(with …
Proverbs 27:17 The Rest of The Line…As Iron Sharpens IronRead More »
LET’S PLAY PICKLEBALL!!!
Conditions: a pleasant 61* Disclaimer: Not a professional. Modify as needed. Warmup: warmup consisted of batting the ball back & forth while going over the rules. The Thang: LET’S PLAY PICKLEBALL!!! The AO was temporarily moved to Camden Pickleball Plaza for several games of Pickleball. Players were rotated around after every game so everyone got …
Medicine Ball 11’s
Title Medicine Ball 11’s Date 5/20/2021 Conditions 60 degrees and pleasant QIC Wojo PAX 18 – Corwallis, Skipper (Respect), Schrute, Ragdoll (Respect), Heisenberg, Big Load, Bolt (Respect), Harper Valley (Respect), Tweetsie, Sacajawea (Respect), Mayhem (Respect), Crackhead (Respect), Whaler (Respect), Neon (Respect), Dufresne (Respect), Stats (Respect) and Wojo. Intro Happy Thursday. Let’s get started. Disclaimer Not …
A Tribute to Michael C. Madar (MCM)
Warm Up PAX – 21 Announcements Rectory & Fair: SSHs 25, TTT 10, BACs 10 x 2 1 Dufresne 22-May Carolina Cup (Have Fun) To School 2 Harper Valley 11yo Go Kart Riders Passed in the House (Yah) Stop at Lyttleton & Rectory: 20 Monkey Humpers 3 Schrute Little Weed is an All-Stater …
I DONT DO TITLES. I DO BEARCRAWLS AND MANMAKERS!
Conditions: A brisk 35 degree “spring” morning! Disclaimer: Not a professional. Modify as needed. Warmup:SSH x 25 ICTTT x 25 ICLBAC’s x 25 IC (forward/reverse)Merkins x 25 OYOSome additional stretching while trying to wait for the garbage truck to clear. THE THANG While trying to dodge the garbage truck… PAX lined up on Fair St. …
“Balls….Balls Everywhere”
Disclaimer. Not a professional. Modify as necessary. Cornwallis made us purchase these medicine balls—figured it was time to put them to good use. WARM-A-RAMA: Hallelujah Indian Run with Medicine Balls to Chesnut. 1. 15 shoulder presses; 2. 15 squat thruster tosses; 3. 20 Bicep Curls; 4. 30 seconds of Superman extensions The Thang: Hallelujah Indian …
C-A-M-D-E-N
Warm Up 1) Side Straddle Hops in cadence: 15 2) Little Baby Arm Circles in cadence: 15 forward & 15 backward 3) Imperial Walkers in cadence: 15 After the warm up – everybody grab a block and line up at the center pole The Thang: The Pax will do 3 sets of 11’s: Each …
Medicine Ballin’
Conditions: Pleasant Disclaimer Standard disclaimer. Intro Q was one minute late for his own workout. PAX were asked to purchase a medicine ball to bring to the workout. All PAX members were prepared and everyone had their ball. Q instructs PAX to mosey to the tennis courts for the workout. Warm Up Exercise …
CONFUSION ON THE HIL-DEATH BUNNIES ARE LEGIT
Intro: YHC has held Q many a time. I still remember my virgin Q like it was 4 years ago. Could not sleep the night before, afraid of sleeping in and the fear of calling an exercise I could not complete myself. Flash forward to Q-Eve and the same issues were still alive and well. …
Tweetise Had A Plan
Workout date: 03/13/2021 QIC: Tweetsie AO: Camden (No Name) Conditions: 57 degrees , Nice warm spring morning, no wind to speak of. 6:59 One minute warning / disclaimer Warm up Baby arm circles 12 front and 12 back. Run to Chestnut and Fair. Bent-over stretch 12 each side. Run to Chestnut and Lyttleton. …
FOUR YEARS
Conditions: 51* & a much appreciated break in the rain, but still very soggy. Disclaimer: Not a professional. Modify as needed. Warmup: SSH x 25 IC TTT x 25 IC LBAC’s x 25 IC (forward/reverse) THE THANG PAX moseys over to Fair St. for Curb Crawls Start on curb, bear crawl to other side. …
Mosey with Bricks
Pick up brand new bricks! Mosey to corner of Rectory and Fair. Warm up with SSH (IC) x 20, woodchoppers (IC) x 20, Imperial Walkers (IC) x 20 arm circles (10 each direction) Mosey to Jordan St- 10 burpees, 20 mountain climbers, 30 oblique crunches Mosey to brick wall on Broad Street- 10 decline merkins, …
1959
Disclaimer Warmup: Rectory & Fair: SSHs 25 Rectory & Lyttleton: TTT 15 Lyttleton & Chestnut: BACs 15 x 2 Set Up Gather near the tennis courts Pair off into 2s Split into groups of 3 and head to a station 1 Pax runs around tennis courts & other performs exercises Once reps are completed, …
Jingle Jangle Trot
Conditions: Cold and Brisk 37 Degrees Intro: YHC decided to repeat a Janaury 21 Q less the trip to the courthouse. To add in some Christmas Spirtit and Magic, YHC brought jingle bells enough for the entire pack to have one for each shoe. The intent was to let downtown Camden know that we were …
DECK OF DEATH
Title DECK OF DEATH Date 1/26/2021 Conditions 58 degrees, foggy and muggy QIC Wojo PAX 20 – Timber, Schrute, Heisenberg, Hope Solo, Mayplant (Mad Respect), Ponzi (Respect), Neon (Respect), Harper Valley (Respect), Sacajawea (Respect), Abacus (Respect), Mayhem (Respect), Crackhead (Respect), Tweetsie, Whaler (Respect), Skipper (Respect), Snookie, Cornwallis, Bolt (Respect), Stats (Respect) and Wojo. Intro Happy …
The Season’s Upon Us!
Tis the Season for Jesus’ birth. We celebrate that and give it the utmost respect. At F3 Camden, we like to celebrate a few other things for the season as well. I tried to combine all of those into one workout: 12 Days of Christmas, Church Tour, and a good ladder routine just for fun! …
SANTA’S ON HIS WAY
Conditions: 33 and Crisp Intro: YHC and his two minions had the privilege of leading 18 Pax on this cold December morning. YHC procurred help the night before while having probably one too many cold Bourbon drinks and thus knew that he could count on his faithful team to probably be doing the same. Cornwallis …
Chumbawumba is Stupid
Title Chumbawumba is Stupid Date 10/22/2020 Conditions 65 degrees QIC Wojo PAX 20 – Dufresne (Respect), Abby Wambach (Respect), Schrute, Neon (Respect), Weed, Bolt (Respect), Bird, Tweetsie, Cornwallis, Sacajawea (Respect), Abacus, Big Load, Mayhem (Respect), Skipper (Respect), Hope Solo, Stats (Respect) Gameplan, Crackhead (Respect), Whaler (Respect) and Wojo. Intro Good morning. Disclaimer Not a professional. …
Storytime with Mayplant
Title Storytime with Mayplant Date 10/8/2020 Conditions Dry 60 degrees QIC Mayplant PAX Big Load, Neon, Bolt, Wojo, Schrute, DuFresne, Snooki, Harper Valley, Abby Wambach, Kiffin, Mayplant, Abacus, Sacajawea, Mayhem, Skipper, Timber, Bird, Heisenberg, Rico, Blackout, Whaler, Cornwallis Intro Q shared his message of love through humor, wit, and wisdom to successfully inspire the Pax!! …
Wojo Style Ladder
Title Wojo Style Ladder Date 10/6/2020 Conditions Nice 55 degrees QIC Timber PAX Skipper, Bolt, Harper Valley, Cornwallis, Schrute, Abacus, Sacajaweah, Mayhem, Neon, Mayplant, Big Load, Stats, Abby Wambach, Gameplan, Whaler, Crackhead, DuFresne, Heisenberg, Bird, Wojo, Timber Intro Q deciced to try a ladder inspired by some of Wojo’s classic beatdowns. Based YHC’s sweat meter …
Whaler Q
Warm-up SSH – 25 in cadence TTT – 15 in cadence LBACs, front and back – 15 in cadence Run to Lyttleton & Rectory 20 Merkins in cadence Run to Lyttleton & Chestnut 20 BBSUs Head to the Light Post and formed a circle Roughly 20 each of the below exercises for the Pax as …
Digging Through the Playbook
Conditions: A cool 64* 77% humidity Disclaimer: Not a professional. Modify as needed! PAX moseyed to tennis courts for warm up SSH x 25 IC TTT X 25 IC LBACs x 25 IC (forward & reverse) Chuck Norris x 10 OYO Black Jack PAX lines up on one side of tennis courts. 20 Merkins on …
WE DID SOMETHING BUT I DONT REMEMBER
Condition: 71 and clear Warm Up Grab blocks and head to center of the park for warmup. SSH 25X IC LBAC IC x 15 Reverse LBAC x 20 Woodchoppers 15X IC Jump Rope x 30 IC Mosey without blocks to corner of Chestnut and Lyttleton We did something here but don’t remember what Karaoke and …
EMOM….who is EMOM?
Disclaimer. Not a professional. Modify as necessary. The only good thing Hurricane Laura brought was the optimal weather conditions (low 80s, low humidity) for what turned out to be a unexpectedly hard beatdown….so much for the well-laid plans thing. Lot of mubble chatter when we started, particularly as it related to the noticeable absence of …
Treebark’s Never Ending Workout
Warmup: SSHx20, TTTx20, Windmillx20 (In Cadence), Merkinsx20 OYO Thang: Everyone grabs two bricks and heads to Rectory and Fair, where they perform 20 Merkins with shoulder taps L/R=1 and 20 BBSU Reverse mosey halfway then mosey to Fair and Chestnut, rinse and repeat Reverse mosey halfway then mosey to Fair and Union, rinse and repeat Reverse …
Full Body Ladder Day
Title Full Body Ladder Day Date 8/18/2020 Conditions Damp 72 degrees QIC Timber PAX Harper Valley, Crackhead, Big Load, Abby Wambach, Rico, Cornwallis, Schrute, Mayplant, Abacus, Sacajaweah, Mayhem, Neon, Stats, Skipper, Whaler, Dufresne, Kiffin, Bolt, Weed, Heisenberg, Timber Intro This tennis court ladder was a recycled one YHC pulled from the file for wet contitions. …
Abby Had the Q
Warm up with SSH (IC) x 20, woodchoppers (IC) x 20, Imperial Walkers (IC) x 20, arm circles (15 each direction) Not enough bricks for the Pax so just mosey to Lyttleton/Rectory. American Hammer x 20, IC. Then 20 regular merkins and 15 diamond merkins. Mosey to Temple. American hammer x 20, more regular and …
CIRCUIT RUN – MAYHEM STYLE!
Conditions: Typical August morning in SC! Disclaimer: I am not a professional. Modify as needed! PAX moseyed up to Fair/Chestnut to start circuit run SSH x 25 IC TTT x 25 IC PAX moseyed to Fair/Union LBACs x 25 IC forward & reverse Merkins x 25 OYO PAX moseyed to Fair/Green Tempo Squats x 25 …
Whaler’s Pre-Wedding Celebration
Pax – 18 Skipper Abby Wambach Schrute Bolt Mayplant Blackout Harper Valley Mayhem Crackhead Neon Sacaquawea Abacus Big Load Cornwallis Heisenberg Keifen Dufresne Whaler WARM-UP 25 SSH 20 Through the Tunnel 30 Little Baby Arm Circles OLD 25 Tempo Merkins 25 BBSUs 25 Flutter Kicks NEW 25 Sit Throughs 25 Merkins with Shoulder Taps 25 …
F3 Workout 08-04-2020
Weather: tropical Standard disclaimer: not a professional; modify as necessary. Warm-up (at Lyttleton & Rectory): · Side straddle hop (IC) · Through the tunnel (IC) · Arm circles (IC) Mosey to synagogue · Tempo merkins (IC) · 20 jump squats Mosey to Lyttleton & Laurens · Bear crawl across road, 25 crunches, reverse bear crawl …
Abby BB
Warm up with SSH (IC) x 20, woodchoppers (IC) x 20, Imperial Walkers (IC) x 20 arm circles (10 each direction) Mosey to corner of Rectory and Fair. Frankenstein halfway to corner, run it out. 20 Merkins then karaoke halfway, run it out to Lyttleton. 10 Copperhead Squats in cadence. Mosey to Rectory/Lyttleton. Plank sequence. …
“Snookie’s Revenge 2.0”
Disclaimer. Not a professional. Modify as necessary. I enjoyed Snookie’s workout last Saturday so much that I attempted to replicate it while adding a few twists to make sure the PAX didn’t mutiny at the redundancy. WARM-A-RAMA: In the words of Abacus, “that’s about enough of a warm-up” i.e. warmup not necessary. The Thang: Grab …
Alligator Wrastlin’
Thankful for cool weather as the Q led 23 Pax for what seemed like to some as a never-ending loop around the park. In the spirit of sharing, the Q felt the need to share his alligator “wrastlin’” experiences with the group with a new exercise called alligator crawls, this created a wonderful new source …
Mayhem Had The Q
YHC’s first Q since F3’s return to official status…maybe a little over ambitious with the cadence especially with the swampy conditions. Conditions: 68* 99% humidity Welcome/Disclaimer PAX moseys to corner of Rectory/Fair for warmup. SSH x 25 IC TTT x 25 IC LBACs x 25 IC forward/reverse Merkins x 25 OYO Lungewalk up Fair St. …
Neon Dont Like Titles
Second workout since coming back from the pandemic break. Q promised very little running as he is experiencing a bout of tendonitis. All was going well until May Plant wonders into the group halfway through the workout. Apparently, he got to the AO early and promptly fell asleep in his car. Warmup SSH x 25 …
Reduce, Reuse, Recycle
Location: Rectory Square I decided to gather some of my props from other workouts I’ve Q’ed. Maybe there’s a reason I haven’t used the dice again. I gotta figure out why they always land on Freddy Mercuries. Warm Up · 20 each direction LBAC (IC) · Right over Left · Left over Right · 20 …
A LITTLE BLOCK WORK
Disclaimer: Not a professional. Modify as needed! Warm up: SSH x 25 IC TTT x 25 IC LBACs x 25 IC forward/reverse Merkins x 25 OYO PAX moseys to Fair St. for curb crawls. Line up on one side then bear crawl to other side. Put feet on curb & do 10 Ranger Merkins. Bear …
A Little Runnin
Warm up with SSH (IC) x 20, woodchoppers (IC) x 18, Imperial Walkers (IC) x 20 arm circles (10 each direction) and cross leg stretches Not enough bricks for the large PAX so change of plans, much to the chagrin of those in attendance. Mosey to Fair/Chesnut. 40 LBC, 20 Hello Dolly. Indian Run to …
Rubbin’s Racin’
Weather: 32 degrees and fair Intro: YHC decided to do some racing this morning to celebrate the 62nd running of the Daytona 500. We raced hard with bumping and a lot of mumblechatter on the radios. Ultimately two winners emerged. #11 Cornwallis of the legendary team Bowani Racing won the burpee mile by sling-shotting and …
Burpees is Stupid
Title Burpees is Stupid Date 2/4/2020 Conditions 54 degrees QIC Wojo PAX 21 – Treebark, Dufresne (Respect), Abby Wambach (Respect), Schrute, Neon (Respect), Weed, Bolt (Respect), Mayplant (Mad Respect), Kiffin, Tweetsie, Cornwallis, Harper Valley, Sacajawea (Respect), Abacus, Big Load, Snookie, Mayhem (Respect), Skipper (Respect), Hope Solo, Stats (Respect) and Wojo. Intro Good morning. Disclaimer Not …
COVERING FOR HV
Temperature: 65 The Thang With limited prep time due to a late substitution, Neon relied on an old friend to get him through the workout. Dora came out not once but three times including one with bricks and one with blocks. Warm Up SSH x 25 IC Woodchoppers x 20 IC LBAC x 15 IC …
New Year’s Resolution: Wing It!
I told myself I was going to plan for this workout and have a well-rounded idea going in. That was before Christmas, a new job and the CFP Playoff game got in the way(Go Tigers!) I started 2020 off the way my 2019 Qs had gone. I had an idea in my head but no …
Field of Pain (off campus at Historic Zemp Stadium)
Disclaimer: I do not receive any compensation therefore I am not a professional. Modify as necessary. Warm Up SSH X 25 IC TTH X 25 IC LBAC’s X 25 IC forward/reverse The Thang 100 Yards of Pain PAX lines up on the goal line facing north. PAX bear crawls to 10 yard line & does …
Field of Pain (off campus at Historic Zemp Stadium)Read More »
Happy New Years From Hope
Disclaimer. Not a professional. Modify as necessary. In the words of Lizard Man, don’t cheat your bod and come get your money’s worth. WARM-A-RAMA: 5 Burpees (OYO) 10 Slow Squats (OYO) 15 Merkins (OYO) 20 Jumping Jacks, in Cadence The Thang: Grab some bricks and head to Intersection of Rectory/Fair. It was Tabata Tuesday. 20 …
RUN THE HILL…RUN IT BACKWARDS
Frosty, cold 26 degrees today. Brave souls layered up and Sacajawea and Kiffin in shorts…. SSH x 25-IC Woodchoppers x 25-IC Imperial Walkers x 20 IC At fountain- 20 arm dips on benches and 20 decline mercans, 40 LBCs and 30 squats Indian Run to Union St- SSH x 25, LBCs 40, 10 military mercans, …
Mayhem Thanksgiving
Weather: A crisp 43* Ten PAX showed up bright early on Thanksgiving morning to prepare their bodies for the overindulgences to come later! Disclaimer: not a professional, modify as needed. Warm Up SSH x 25 IC LBAC’s x 25 IC forward & reverse Big Arm Circles x 10 OYO forward & reverse (really warming up …
WHAT YOU THANKFUL FOR!
Weather: 35 and clear PAX came out for on a clear crisp morning for a pre Thanksgiving workout. Each pax were called on to share what they are thankful for. Some were serious but most were lighthearted including bourbon and PBR. Overall, most were thankful for F3 and the ability to come together bright and …
SLOW IT DOWN! DO IT RIGHT!
CONDITIONS: Brisk 51 but perfect for F3 Intro: YHC has not had the Q in quite a long time. Matter of fact because of health issues, my attendance this past year has been bleak. The cool think about F3 is that we never stop encouraging and YHC leading this group of Men on Thursday was …
Timber’s Octagon Death Ball Promise
Weather: 39 degrees and clear Intro: Earlier this summer YHC’s son earned enough tickets at Dave and Busters to purchase this workout octagon ball filled with pain suggestions. You know how arcades work. The ball cost at least $25.00 in tokens for an item that was worth $3.00. Anyway the boy was thoughtful enough to …
“Weight Room Workout” at Camden High School
Conditions: 75 degrees in the weight room w/ air conditioning and 0 humidity Warm Up Hurdles: Straight over w/ rt. Leg, Straight over w/ lt. leg, rt. Leg hops, lt. leg hops, rt. Leg & lt. leg hops Box Jumps: 3 different boxes, alternate w/ each box 5 jumps at a time The Thang The …
Game Plan’s Game Plan
Conditions: Brisk fall morning Disclaimer: Not a professional, modify up and down as needed Warm-up Side straddle hop (IC) Through the tunnel (IC) 25 Calf raises Arm circles (IC) The Thang Mosey to Fair & Chesnut Burp & Merk: Begin a traditional burpee with a single merkin at the bottom, then complete. Drop back down …
MORE PAIN FROM THE BEACH
Conditions: Unseasonably swampy Disclaimer: Not a professional. Modify as needed. Warm Up: SSH x 25 IC TTT x 25 IC LBACs x 25 IC forward & reverse Merkins x 50 OYO THE THANG PAX moseys to Fair/Rectory & lines up across Fair facing north. Plank Walk (similar to bear crawl but back is kept straight …
I am sleep deprived and I cannot punish my kids. So I am punishing the PAX
Disclaimer. Not a professional. Modify as necessary. Also, my two kids apparently hate me because I cannot get any sleep. I’ve been up since 2am. I don’t say this because I want any sympathy as most everyone out here has gone through this, I say it because I need to get out some aggression and …
I am sleep deprived and I cannot punish my kids. So I am punishing the PAXRead More »
No Garbage Trucks in Sight!
Title No Garbage Trucks in Sight! Date 9/12/2019 Conditions Humid QIC Wojo PAX 19 – Skipper (Respect), Schrute, Hope Solo, Bolt (Respect) Dufresne (Respect), Ant Man, Mayplant (Mad Respect), Weed, Neon (Respect), Big Load, Kiffin, Sacajawea (Respect), Mayhem (Respect), Crackhead (Respect), Whaler (Respect), Gameplan, Tweetsie, Hero and Wojo. Intro Filling in for Harper Valley. No …
5K F3 Style
Conditions: 72 degrees and Humid Intro: Thinking the crowd could be really thin because of our brothers running the Sprindale 5K, YHC was pleasantly surprised to see 9 men arrive in the gloom this Saturday . We ran probably 2-3 miles ourselves during the 60 minutes. Of course the running was only part of it …
Hindsight is 20/20
Location: City(Rhame) Arena I guess we can add the Weather Channel to the list of Fake News. In an abundance of caution due to Hurricane Dorian as well as the pending forecast for thunderstorms and wind, we made the call to meet indoors at the City Arena. It turns we were blessed with just some …
FOUR CORNERS
Warm Up 1) Side Straddle Hops in Cadence = 15 2) Through the Tunnels in Cadence = 15 3) Little Baby Arm Circles in Cadence = 15 4) Imperial Walkers in Cadence = 15 Count off into Groups of 4: #1’s Collect a Block and #3’s get two bricks – then each report to their …
NEON HAS THE Q
Weather: 72 Warm Up SSH x 24 IC Woodchoppers x 20 IC Merkins x 20 OYO LBAC x 15 IC then reverse LBC x 30 OYO Imperial Walkers 20 OYO Mosey to corner of Fair and Chestnut 20 merkins at the top of the hill 20 monkey humpers at the bottom Rinse and repeat Mosey …
Cornwally’s Playlist
Conditions Pleasant – finally a break from swamp ass. QIC Cornwallis PAX 23 – Timber, Bolt, Abby Wambach, Wojo, Stats, Big Load, Harper Valley, Neon, Mayplant, Dufresne, Schrute, Weed, Sacajawea, Mayhem, Tweetsie, Gameplan, Antman, Kiffin, Treebark, Snookie, Whaler, Skipper, Cornwallis. Disclaimer Standard disclaimer…..not a professional…modify up or down. Intro Hebrews Chapter 11 – Therefore, since …
Cornhole Block Party
Weather – 78F and extremely humid Disclaimer Warm-up (Rectory and Fair) Through the Tunnel x 20 IC SSH x 25 IC LBAC x 15 IC then reverse Extended Warm-up Copperhead lunges/sprint to Fair/Chesnut – 20 smurfjacks IC, 20 ATM’s IC Backwards run/sprint to Lyttleton/Chesnut – 20 BBS, 20 plank jacks Mosey to Pine St Hill …
Chumba-Burpee Was A Bad Choice
Date 8/13/2019 Conditions 78 Degrees and super muggy QIC Wojo PAX 18 – Sacajawea (Respect), Neon (Respect), Mayhem (Respect), Hope Solo, Snookie, Abby Wambach (Respect), Gameplan, Whaler (Respect), Dufresne (Respect), Skipper, Schrute, Big Load, Weed, Bolt (Respect), Timber, Stats (Respect), Cornwallis & Wojo. Intro Good Morning. Disclaimer Not a professional. Modify when necessary. Warm Up …
Capture the Flag
77 degrees, overcast This was my first Saturday Q and the weekday Q’s were hardcore so I wanted to break things up a bit. Capture the flag was Hero’s favorite outdoor game and I am sure he was with us today. Disclaimer Warmarama Thru the tunnel Nancy Kerrigans Travoltas The Thang Indian Run to old …
Bringing a little bit of the beach back to Camden
Disclaimer: Not a professional. Modify as needed. Warm-a-rama SSH x 25 IC TTT x 25 IC LBACs x 25 IC forward/reverse Merkins x 50 OYO The Thang Curb crawls on Fair St. 10 Ranger Merkins with feet on curb. Then bear crawl to other side of street & do 9 Ranger Merkins with feet on …
Bringing a little bit of the beach back to CamdenRead More »
The Jack LaLanne Challenge
Conditions: A humid 70 Degrees Disclaimer: I’m not a Pro. Modify Accordingly Intro: Good Morning, I’m Whaler, Not a Pro, Let’s head to Rectory & Fair to Warm-up Warm up at Lyttleton / Rectory Warm-up: SSH 20 / TTT 15 / BAC (F & B) – 15 each Run to Fair & Chestnut Rd …
Candidly, this is going to suck.
Disclaimer. Last Workout led was in November 2018. Been a long sabbatical, so I have lots to pack in. WARM-A-RAMA: Grab Bricks—Mosey to Lyttleton/Chesnut. Copper Head/Slow Squat, IC X 15 Little Baby Arm Circles—Forward, Backward with Bricks. The Thang: Indian Run to Top of Pine Street. 25 Merkins 25 Hello Dollys Indian Run to Greene …
Super Burpee Calorie Burn
Conditions: 75 degrees and clear Introduction The 55 Burpee start to the morning got calories burning from the word exercise. The Pax worked super hard and YHC was impressed at how conditioned the group seemed to be. The Pax completed everything on the Q Sheet with nothing left on the table. Disclaimer Mosey to Rectory …
OCTAGON DEATH BALLS (ODB)
Conditions: HOT AS ODB AND HUMID. A lovely 78 for 5:30 AM Intro: YHC, after being out for almost 3 weeks, was tasked with the Q from AO Cornwallis. As YHC is always looking for new and interesting ways to add to the PAX (Man in the Mirror, Full 4X6 Beams, Rectory 400 Revisited!) I …
CHRISTMAS IN JULY!
F3 Camden Title Christmas in July! Date 7/2/2019 Conditions 76 Degrees and super muggy QIC Wojo PAX 15 – Mayplant (Mad Respect), Hope Solo, Pothole, Kiffin, Schrute, Weed, Snookie, Antman, Tweetsie, Cornwallis, Sacajawea (Respect), Mayhem (Respect), Whaler (Respect), Abby Wambach (Respect) and Wojo. Intro Abacus hurt Neon so here I am. Disclaimer Not a professional. …
Circuit Run Fun
Conditions 70 degrees and muggy QIC Wojo PAX 8 – Stats (Respect), Kiffin, Mayplant (Mad Respect), Snookie, Mayhem (Respect), Neon (Respect), Whaler (Respect) & Wojo Intro Good morning. Disclaimer Not a professional. Modify when necessary. Warm Up Exercise Reps IC or OYO SSH X 20 IC TTT X 10 IC LBAC’s X 10 IC Reverse …