AO: Brickpile Q: Cheesy PAX: CESS, Dusty, Bluegrass, Moon River, Windmill, Nap FNGs: None COUNT: 6 WARMUP: Jog to St. Joe’s THE THANG: SSH IC x 47 there was a 7 theme some other stuff backwards run x 2 (down and back) COBRA Kai Burpees x 10 (5 each side) plank each PAX 10 count …
AO: Brickpile FNGs: None COUNT: 6 WARMUP: Mosey to Cassina and Heathwood Circle for warmup exercises x 30 IC THE THANG: Mosey to Heathwood and Cassina Circle. Partner up. P1 runs to the cul-de-sac and performs 10 burpees. P2 does 20 merkins, 20 squats and flutters until P1 returns. switch P1 and P2. Mosey to …
This morning was the 4 version of our new normal. Since we can’t congregate in parking lots, schools, parks, or wherever we have come accustomed to posting, we now have the ability to post virtually. Some of my favorite people in the world led these workouts last week and Tuesday so it was an honor …
In the alley, at home, wherever….get the work done together!Read More »
19 PAX emerged from the #Fartsack (with echoes of thunderstorms all around) in search of a way to #GetBetter. With the Pax being forced to retreat to their driveways, garages and living rooms, virtual beat downs have become the new normal for F3 Nation. Arriving over the internet this AM was YHC, who was honored …
15 Men gathered in the Virtual Gloom for some Fitness with a bit of Fellowship and Faith thrown in. COP SSH x 20 IC IW x 20 IC LBCs x 20 IC Monkey Humpers x 20 IC Russian Twists x 20 IC 1 Minute Run Ladder Work (all 1-ct) Merkins x 16 Merkins x 16, …
7 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the parking lot adjacent to the #Mothership was YHC, who candidly waited for the last possible minute to emerge from his car on this brisk morning. Those who were strong enough to defy #Cantore got better on the …
Nice cool morning to be out in the gloom at Score with the 5 pax who resisted the fartsack to come out and get better. Condition: 52 degrees The Thang: Mosey to get bricks, jog to the front of Dreher, put bricks down and circle up. COP: SSH x20 IC – stretching exercises Captain Thor …
It was an unseasonably warm day in October, and still a little damp from the rain yesterday, but five pax showed up to get a little work done, and gave great effort. Condition: 73 degrees The Thang: Leave campus running towards Shandon Wood Animal Clinic, and stop at parking lot on other side Side Straddle Hop …
7 years ago, Dredd and Crotch Rocket decided to plant, serve and grow a workout group for the invigoration of male community leadership in Cola. Thank God they did! F3 has developed into arguably one of the finest fraternities in the country and we’re thankful to be a part of it. Men all over need …
Plant, Serve, and Grow…7 years later. It’s working!Read More »
What a morning to be out in the gloom. The forecast looked good, and it was right – even a slight breeze. Eight strong came out and worked hard. Even had a second appearance in a row by Mission – time to buy a lottery ticket. Condition: 63 degrees The Thang: Mosey to the comfortable …