YHC had a basketball Q scheduled a few weeks ago. But the rims were gone when we showed up. Today we finally had our makeup. We will have another in the near future. COP No FNGs Not a Pro The Thang: After a slight warmup, we played 5 on 5 basketball. COT Announcements: 2nd F …
Amphitheaters are tiered structures designed to present theatrical or sporting events. Today, in Lexington, the Icehouse Amphitheater hosted events of each source. The cast performed their roles professionally and with great dignity. The director left much to be desired. Shakespeare said all the world is a stage…well, Lexington is our stage. Marcus Aurelius asked, “Are …
6 Pax Posted to Turning Point for a surprise Canseco Block Party. Weather was 67 degrees and partly cloudy. YHC had just celebrated his 47th birthday on Saturday while at the beach with family for 2.0’s softball tournament. The least YHC could do after a nice long weekend get away, was to bring some pain …
Lego put the call out for a Q and YHC responded…primarily because I did not want a Lego leg Q. Lego is a scary dude. He and Lizard Man hit stride lite before the workout. These 2 men put in solid work before our party time began. YHC pulled in the parking lot and breathed …
Shawshank Studs Shine through a Sweaty Shelter workout and StrollRead More »
Good times at The Bounty today. YHC wasn’t able to finish after pulling a hammy during the last 100m of the 2 mile warm-up, but the guys still got after it for another mile. Great work to everyone. The Gauntlet starts next week, but The Bounty is still meeting, so post somewhere. Here’s how it …
Running Fast and Pulling Hamstrings at The BountyRead More »
With no one signed up on the Q sheet a game of UF was offered to entice some posts. Disclaimer given promptly at 6 followed by prayer and moseyed to the field. Field set up was much faster without the light up cones, but boundaries ended up being more of a suggestion than a rule. …
5 pax consumed the DRP and made a good showing at CAT. 4 are regulars of this fine AO while 1 (YHC) hails from a far away AO a solid 10 minutes away. So, the alarm was set a little earlier than normal for the early start. The fun began during SL when YHC used …
YHC was tired today and the 5am bell that rang for the BeechHouse Q was not so welcome. However, when the lights came on, it was time to put work in, ready or not. That’s the good thing about being the Q, you HAVE to be there. While YHC wasn’t ready, we gave it a …
Signing Up to Q Kept YHC Accountable at BeechHouseRead More »
After a nice stretch of filled Q sheet I grabbed the opening this morning. With one single HC received the evening before it was anyone’s guess how many pax would beat the fartsack this morning. The weather was cool in the low 50s. At a few minutes before 5 the pax began streaming in. At …
It was another great time today at Shawshank! The air was crisp, the sky was clear, and the ground was wet, it was perfect. Buzzsaw, he’s the nice one, showed up for most of the workout. Then, Uncle Ron, he’s the mean one, showed up at the end because YHC’s form sucked. That’s to be …
If you don’t post on Saturdays you are missing a great time. Its the opportunity to see brothers you rarely see due to different home AO’s. You miss out on the rare Meatball and Notebook sightings as well as Forest showing up 10 min late even on a 6 AM start time. Saturdays are some …
Last week of the IPC was welcome by YHC. Cooler temps that morning if I recall. Disclaimer given and prayer lifted at the flag at 5 am. Moseyed to the block pile to retrieve a block and proceed to the south end of the track. Cones had been placed at 25, 50, 75 & 100 …
YHC loves a few things in the life. His savior, his M, his 2.0’s, his 3.0, a nice bourbon, fast cars, beef, bacon, steak, bacon, burgers, burgers with bacon, bacon, peanut butter (Peter Pan), first responders, military, farmers and the double mint twins. What better way to celebrate than with doubling down on coupons and …
Well IronPAX is over for the Surge PAX so YHC tried to scale it back just a little and even threw out a disclaimer on the group text that the Weinkie had no BearCrawls and Burpees in hopes of getting a good crowd. 9 PAX took the bait and came to get better. Conditions: Low …
Weather: Low 70’s and raining Started with disclaimer, the Lord’s prayer, and the Pledge of Allegiance. Mosey around the small loop and then a little warm-up SSH 12 IC TTT 12 IC LBAC-Front 12 IC LBAC-Back 12 IC OHC – 12 IC Imperial Walker – 12 1 minutes of stretch on your own Mosey to …
This morning was the morning for running of week 3 of the Iron Pax Challenge. There was a thought about using the bus loop to allow exercises to be done under the canopy. All votes received we in favor of sticking with the track even though it was highly likely that we’d get rained on. …
Ken Doll made fun of YHC for always having something nice to say about the PAX in his back blasts, so I’m going to say something nice about everyone in this one, except for Ken Doll. All of these men put in good work today, except Ken Doll. YHC was very proud of everyone’s efforts, …
10 pax met at Strut today to take the #DRP and go through the “how” of the F3 workout in the process. Q: Why do we do have Q-School? A: To teach the pax the proper way to lead a workout and the importance of F3 was given freely to us. As we give it …
6 one way, half a dozen the other pax woke up on a Saturday morning ready to face the day by starting with a light beatdown at Shawshank. Get busy livin’ is the motto and it was lived out this morning. Great work was put in by 6 of the finest studs in Lexington…(5 and …
This week puts us in the downhill side of the challenge. Chatter about the Wk 2 workout prior to this week was about how tough it is. 9 pax put that chatter behind them and posted to put it behind them. Weather was low to mid 70s and seriously humid. 4 paxs up early to …
Adapt and overcome was first noted by my previous AOQ- One day everything will be lined up and something will happen, you have to be ready. Well, this day came and I wasn’t really ready. Thank goodness for Iron Pax Challenge… maybe?? Your AOQ actually loaded the truck up the night before with F3Stitches. We …
The ungodly amount of humidity combined with the sprinklers on throughout the entire workout area lead to special times at the Shank. Special thanks to Cheers, Soaker, and Doo Dah who showed up early to set up Coarse. Most Pax finished two complete Rounds for 440 Reps. Prayers: Ram Rod’s M goes to Hospital tomorrow …
WEATHER: Perfect – Low humidity THE THANG: We wanted to keep it light, so that we would be good and loose when Thursday and IPC hit. Mosey around Parking lot while stopping at three different stations. station #1: Half of the Pax Jump Rope for 100 reps. Second Half Plank, then Flap Jack. Station #2: …
5:00 am disclaimer given and prayer said, followed by mosey to the field. IPC Wk1 workout was done; 50 HRR mercans, 100 leg raise, 150 jungle boi squats, 200 bbsu, 250 lunge steeps. Emom 3 burpees Solid work was put in by the pax. Nearly every song request was honored (Eminem proved difficult to include …
8 pax showed up for Week 1 of the Iron Pax Challenge. Rumors were flying around that this one may kick a little hiney…well, these studs looked at Inspector’s Gadget and gave an impressive performance. Shawshank men have never backed down from a challenge. Surprisingly, no one showed up for Stride Lite. Pax started trickling …
Prayer/Disclaimer Mosey to the back of the school to warm up. SSH x 15 TTT x 10 I think Mosey to the playground. I communicated the IPC workout to make sure everyone knew what to do. Here’s how it went. 3 Burpees (Begins Rd & EMOM timer) 50 Hand Release Release Merkins 100 Leg Raises …
Cobains for the late submittal! Yesterday was a fun day at Bounty, and we welcomed Hoist back after his recent injury. 10 showed up for some good work! Conditions: Clear and muggy COP, Not a Pro, no FNGs (100 m mosey after each of the following: 800 mosey from SF 700 600 500 400 (at …
YHC got a little ambitious with his Weinke (TWSS) and planned way too many exercises today. The thought was that we would have enough time to do these, but time flies when you’re having fun. Modifications were needed on the fly and things got a bit disorganized from there. However, YHC will bring out the …
It was decided that TP would run IPC workouts on Thursdays, as was done last year. Today was the day for week 0. Weather mid 70s, humid but no rain. A couple day without rain actually left the field in decent shape for exercising, beside a heavy dew. Promptly at 5:00 am a disclaimer was …
After a tough Week O of the IPC, YHC and Pole Dance thought it would be good to have a little fun today. Conditions: 71 and a little muggy. BOM No FNGs Not a Pro The Thang: Indian Mosey to the front of the school. Circle Up SSH x10 in Ghost Cadence – 2 burpee …
YHC Q’d Anchor this morning and got a good history lesson on Lynyrd Skynyrd along with reminiscing on 1980’s (golden era) wrestling. Oh, and we did some work too. YHC tried to hit all the major muscle groups, the jaw getting the most work today. This is a great group of men and an outstanding …
Talking About Southern Rock and Wrestling at AnchorRead More »
YHC got to experience some light mumble chatter this morning at Surge when he was the one to announce we were going to do a dry run of Iron PAX today, in doing week 0 of the challenge. Apparently the word did not get out to all PAX, so there was a small glimpse of …
Weather: 68 and muggy Circle Up, Disclaimer and Prayer: Mosey behind the lunchroom TTT x 10ic LBAC x 10ic Reverse LBAC x 10ic 1 (long) Lap around the school (fellowship pace) finishing back where we started Today’s workout was to be nine stacked rounds. Round 1 – 5 burpees Round 2, repeat round 1 and …
It was a beautiful morning at Shawshank. 2 showed up for Stride Lite and 2 for Stride Liter (jeez, I crack myself up). The guys at Shawshank always put in solid work and today was no different. Sure, we picked on Coon Dog a bit, but let’s be honest, he had it coming. Dunphy rocked …
The Thang: Opening prayer and Disclaimer Mosey to the Cantina COP: SSH x15 IC TTT x15 IC Windmill x15 IC Mercans x15 OYO LBC x15 IC Mosey to Legoland: Each pax selected a block and carried around the dark mile. At each corner of the mile (5 stops), the routine consisted of: Goblin squats OYO …
Weather: Low 70’s and humid Started with disclaimer, the Lord’s prayer, and the Pledge of Allegiance. Mosey around the small loop and then a little warm-up SSH 10 IC TTT 10 IC LBAC-Front 10 IC OHC – 10 IC LBAC-Back 10 IC2 minutes of stretch on your own Mosey to block pile every with a …
Blue Rhino called YHC up and asked if I would be interested in paying the Men of Detention a visit. Sounds like fun! So As a Detention guy (Postal) made his way over to take care of Shawshank, YHC headed Detention’s way. THE WEATHER: Very Humid THE THANG: Go get some blocks and head to …
YHC has been going up to NC to visit/help aging parents almost every weekend for a while now. This Saturday was a rare time when I was in town, and as luck would have it an open slot on the Q sheet and the rotating workout was coming to Shawshank. Wonderful opportunity. YHC wanted to …
YHC was somewhat unfamiliar with the layout of Urban Legend and didn’t have a concrete plan going in. He felt like he’d just roll with it and develop the workout as we went. Not a great day to go in without a winkie considering the #F3MidlandsTour group showed up unannounced. The pressure was on to …
It’s always a good time Qing at The Bounty! This is the hardest workout, in YHC’s opinion, in F3 Lexington, with the exception of Cryptonite. It can be challenging to come up with a Q befitting this AO, especially someone with YHC’s creative limitations. These guys always put in the work, no matter the content, …
YHC was not feeling it today, especially after skipping yesterday, but the men of Shawshank pulled him through as always. We dedicated this workout to Ken Doll’s campaign for Lexington One School District Board member, mainly to make fun of a certain brown nosing 9/11 Memorial team whose name will only be mentioned in the …
Conditions: 72 Degrees and Humid The Thang: With all the events being cancelled due to Covid -19, YHC could not have been more proud of the 21 Pax who showed up to take on a new challenge. Even though The Kraken was advertised as a 2-Hour sweat fest… it did not scare these Pax. It …
Pax: Handlebar, Papa Giorgio, Columbo (RESPECT), Hugo, Contra (QIC) Conditions: 71 deg and clear Disclaimer/Opening Prayer Mosey around the parking lot to Legoland COP: 15 each, IC -SSH, TTT, windmill, shoulder burner (LBAC fwd, LBAC bkwd, OHC, OHP, muscadine pickers), Michael Phelps, squats Each pax collected a duplo and carried it to Northside Middle School …
Weather: low 70s and humid A few weeks into aoq duties yhc filled an open q with the name Throwback intending to bring back some workouts that once were TurningPoint regulars. Joined by the Midlands Tour, at 5:00 am the disclaimer was given and a prayer said. Workout began with a mosey to the teachers …
Unfortunately, this morning my dog, Ranger, was not doing well and after getting up at 3:45 AM I found him struggling hard to get around in the kitchen and was unable to stand and very labored breathing with hemiangio sarcoma several weeks before at the vet and was declining rapidly with his mobility and overall …
YHC had never Q’d at The Bounty, so he figured it was high time to give it a whirl. Climate: Soupy The Thang: 1 Mile Warm Up 20-30 Meters of: High Knees/Jog/Hammy Stretch Butt Kicks/Jog/Hammy Stretch Sumo Squat/Jog/Quad Stretch Frankenstien Skips/Jog/Upper Body Stretch Shuffle Left/Jog/Upper Body Stretch Shuffle Right/Jog/Stuff and Things then, 600m at 5k …
Weather, hot and humid, no rain, SC in July 9 pax showed up to take on UL. One minute was called and disclaimer given at 5:15. A quick prayer and the fun began. From shovel flag the group moseyed to grass in front of the courthouse via the lower level of the parking deck and …
Temp 75, 1000% Humidity Shovel Flag- Check… 4 Pax?! Storms last night knocked out some vintage alarm clocks and extra fart sacks were had. Missed a few good men for sure! Not a Pro, Not even close. BUT F3 sharpens us, Iron tough… Disclaimer Modify if needed, No FNG’s… Opening prayer safety, fellowship, get better, …
Light Pole Circuit, Bricks and Bat Wings Oh my… (Bear crawls too)Read More »
5 pax showed up for the Rock, 1 pax said he ran a mile although no eye-account witnesses exist, and 11 pax bettered themselves by beating the fartsack for BC. YHC went to bed last night without a plan and without a care in the world. A glass of milk and 6 oreos (double-stuffed) put …
The Flood on a Saturday We haven’t had the Saturday Convergence at Surge in a while (maybe ever)? But today we converged with the West Side AOs as Cryptonite brought their road show to Surge. 6 showed up for SL. Conditions: 74 Degrees and Muggy Twerk kicks it off with COP, Not a Pro, one …
Well I never thought I would stick with something that made me get up so early, but I wouldn’t trade it after 4 years. There were 9 other PAX that help me celebrate the occasion this morning as we did a few things from some past workouts. The Weather: HOT and STEAMY 1 Minute Warning/FNG’s/Disclaimer …
Conditions: It’s Columbia so the usual 100% humidity and 75 degrees. Opening prayers and pre-workout mumble chatter. Warm up: SSH with some LBAC’s and detention favorite TTT. The Thang: Cinderblock Blackjack- start on one side of the parking lot and 1 rep of curl to overhead press to overhead tricep extension followed by a short …
11 pax came out for a cinderblock blackjack party!Read More »
THE WEATHER: 120% Humidity at 5:30 in the morning. I love SC Weather THE THANG: Partner up. Coon Dog and Soaker in one Group. Lego, Ram Rod, and Cheers in another group. Mosey to the block pile. One man bear crawls 25 paces while other Partner overhead carries block. Flap Jack until we get back …
5 pax who were not on vacation and eager to start their day off with a boost met in the thick gloom of Turning Point this AM. A core and leg work out was planned with a touch of cardio added for elevating heart rate and breaking a sweat. Talk of galaxies, astronomy and “feeling …
Canseco’s Ab Blaster WO with Retro Tunes from the pastRead More »
July 20th,2016 -1461 days ago-the M and I heard words we will never forget. Your child has Cancer. Brayden (aka #F3Stitches) was diagnosed with Leukemia at the young age of 10. Through God’s grace, four years later,we are here, still fighting, still advocating, still praying for a world without blood cancers. Conditions:77*and 100% saturation Opening …
YHC loves to Q at Surge and not just because it is 2 miles door to door from his house, but because the standards of F3 are exemplified here to the highest degree. Each AO has a close knit feel to it, each one the same but also a little different. YHC has referred to …
Usually, The Bounty men are a classy bunch, except when Ken Doll posts, and you know what happens when one bad apple is added. It’s still a good time and still worth leading in the gloom knowing it’s all in good fun. We even had some music from FiA…(“a little bit of Rita in the …
A little bit of Mumble Chatter is all I need at The BountyRead More »
Weather: Low 70s, serious humidity One minute warning at 4:59, disclaimer at 5:00 followed by prayer. Moseyed toward midway Rd then left on the drop off loop and circled up on the loop where there was enough light to read a weinke. Warmed up with ssh, TTT, iw, LBAC forward and reverse, ohc, DB, and …
Written by Lego on Behalf of Pickle. Anyone who knows Pickle knows he is a well above average runner. He also likes to say he knows nothing about Boot Camp. Despite that, he decided to Q the Shank. The Wienkie was full of high quality Betterment. Here is how it went down. THE WEATHER: July …
No FNGs Disclaimers Prayer Warmup SSH Curtsy Lunges Imperial Walker Grab poles and mosey to the parking lot entrance to start a modified flood. I call it Flood X. Perform as many laps as possible with the group. 7 stops and never drop the pole. Station 1 chest press with the pole 11reps Flutter kicks …
YHC wanted to mix it up a little today with some strength, agility, and running. 8 PAX showed up to get it done. I think we all got a little better this morning. Here’s how it went. Weather: Swampy Mosey to the Tomcat stairs for COP COP SSH x 15 IC TTT x 15 IC …
Indian run mosey on the Flood Route (since the flood will be here in two Saturdays Stop at the 4 corners for warmups Ssh in ghost cadence x10 Pax failed and received a 2 burpees penalty Indian run mosey IW In ghost cadence x11 Pax passed and were rewarded with light stretching Indian run mosey …
7/7/20. BOOT CAMP WORK OUT – Led by Canseco Weather: 74 and light rain. Heavy rain just before “Go Time” and then the rain let up until the end of boot camp. YHC promised to keep any pax dry who showed up in the morning due to the rain forecast and so we got some …
No FNGs Disclaimers Prayer Warmup SSH Imperial walker TTT – Through the tunnel 6 minutes of Abs 50sec on 10sec off Oblique crunch left Oblique crunch right Scissor kicks LBC Floor wiper 6 inches Squats Bring Sally up Competition x2 or 3 Obstacle 1 Merkin walk Obstacle 2 Fast feet in squares Obstacle 3 4 …
Shawshank lived out all 3 F’s this morning. 4 PAX showed up for the Rock. We kicked off a discussion of a book titled “Seal of God”. If you want to know more than the title, show up. You won’t be disappointed. 10 PAX braved the weather forecast, beat the fartsack, and put in solid …
THE WEATHER: Muggy THE THANG: Partner Up and Mosey over to the Block Pile. Partner #1 overhead carries block while Partner #2 bear crawls. After 25 paces Flap Jack all the way back to picnic shelter. At shelter there is a white board with exercises and several jump ropes. Partner #1 jumps rope while Partner …
The Flood Returns to Surge We haven’t run the flood in a while due to Covid and running the House of Cards. In fact, I think the last turn we ran the Flood was the day after Mulligans last 2.0 was born (or what he has recently been referring to as his Ruck). With Cryptonite …
Another Surcuit at The Surge in the Wet Gloom 11 beat the fart sack for my 7th career Q since joining the founding of The Surge in October of 2017. I now live across the river and are now taking up residence at Swamp Fox. My old friends now have me over every 6 months. …
27 PAX posted at Shawshank this morning to celebrate the 6-year anniversary of F3 Lexington’s first #WestSide AO. Conditions: 70 deg F, typical humidity, typical Shawshank wetness 1 Minute Warning, FNGs, Brief History Lesson from KD, Disclaimer, Prayer Mosey to the Big Field for COP led by Ken Doll:– SSH X 10 IC– Merkins X …
It was good to get back out to the Hollow this morning. Always a great group. Conditions: Mid 60’s and a little Muggy 1 Minute Warning, FNG’s (no), Disclaimer Socially Distanced BOM Mosey to the courtyard COP 25 SSH IC (Burpee plane called, drop and do 10 burpees) 10 Slow Mo TTT 10 LBAC forward, …
YHC was pumped to Q again at Shawshank. The moisture, the blocks, the humidity…thankfully humidity was missing. 2.5 showed up for SL (Lego and Coon Dog put in a strong showing while YHC showed up late and put in less distance). 5:26am was showing on the watch and then, out of nowhere, headlights appeared in …
YHC always enjoys going to BeechHouse because it is filled with some great men that represent F3 well. It also doesn’t hurt that it is only 2 miles down the road. Today was all about honoring the brave men that landed at Normandy, France on June 6, 1944 and those that fought and died through …
The travelling Midland’s Tour was kind enough to come help celebrate the return home. As usual, the fields were nicely watered. Floppy Disk would not get on the wet ground. YHC and Hash N Rice had planned on bringing something special for the return home beatdown. He borrowed from Coon Dog’s Dad a few extra …
We had 3 PAX show up for some sweat induced fun at Urban Legend today, all of which happened to be Shankers. We missed the rest of you but YHC enjoyed some mumble chatter from Ken Doll as expected. It wouldn’t be a workout with that and YHC is glad for it! Thanks for the …
Apparently the threat of some running left some PAX in the fartsack this morning, but the 7 that showed this morning got better. Conditions: Mid 70’s and Muggy (understatement) 1 Minute Warning, FNG’s (no), Disclaimer Socially Distanced BOM Mosey to the sidewalk next to the teacher parking lot. COP 25 SSH IC 10 Slow Mo …
YHC is thankful today for his Shawshank brothers and our friends at Mt Horeb for allowing us to use their spot as our temporary home. Today is the last BC at this home as we return to the soccer complex next week. We are lucky to have the community we have and the people willing …
conditions: warm and extremely humid At the usual location, on minute was called at 4:59, disclaimer given at 5:00 followed by a prayer. Moseyed to teachers lot for warm up which included: windmill, TTT, ssh, flutter kick, imperial walker, all 15 IC. Moseyed to block pile to pick up coupons, bricks or blocks as desired …
8 PAX posted at the interim Shawshank AO this morning. T-Claps to the 4 that posted for a sweaty Stride Lite. We had 4 PAX at the one minute warning, and somehow doubled by the time the workout started. Conditions: 74 deg F and humid as all get out FNGs, Disclaimer, Prayer The Thang: Improvized …
YHC had visited the CAT on several occasions but never had the Q until today. These men know how to get after it. It is always good to get out of your comfort zone and Q away from home. The mumblechatter was great, last night’s tacos did not make an appearance, and we all got …
Today’s Workout was a little different. Instead of a Devo at the end, the Devo was throughout the workout. Stations scattered throughout campus. Run to each station, read the scripture, and do the exercise. The workout was hard the words were the important part. THE THANG: STATION ONE: Our country and society are currently being …
Weather: 71 degrees and slightly humid; perfect day for a boot camp beat down 5/28/20 Turning Point – Boot Camp YHC elected to pick 3 specific muscle groups and target those groups in hopes to work muscles to their full capacity…creating soreness and sheer unadulterated muscle growth, that will have the M’s and/or significant others …
Man it was good to get back in the Q saddle. The 14 PAX that showed this morning got their monies worth. Conditions: Upper 60’s and Muggy 5 Minute Warning,1 Minute Warning, FNG’s (no), Disclaimer Socially Distanced BOM Mosey to the Car Loop canopy COP 15 SSH IC 10 Slow Mo TTT 10 OH CLAP, …
Posted by Lego on Behalf of Lizard Man THE WEATHER: Humid THE THANG: Warm Up 20 Windmills 15 Thru The Tunnel LBAC (15 Forward 15 Backward) 15 Overhead Claps Sprint Work 30 Squats, Run to extreme end, 30 Side Straddle Hops, Rinse & repeat x2 25 Merkins, Run to extreme end, 25 Side Straddle Hops, …
Five pax defeated the fart sack for a Chedda sponsored Tabata Zoom workout developed by all five pax that posted. Lots of burpees and curls and hammers and squats. We will thank each other in the morning. AYE!!! Conditions Pleasant in the garage or shed or front porch although I think in every case it …
19 pax brought it back to where it all began & joined YHC at The Graveyard to celebrate 6 years of F3. Defying Cantore, they conquered the fartsack, took the red pill & got better together. We celebrate around here by throwing a block party. No more socially distant beatdowns for these pax. Now, more …
The One Where We Threw a Block Party to Celebrate 6 years of F3Read More »
YHC has not posted at Bounty in a while because of the Rona, but also because of P200 training. It was great to be out there with these men. This is one of the toughest AOs in which to participate in YHC’s very humble opinion, but it is also a great change of pace, with …
It was great to be back out here in the gloom with these men today. We were missing some regulars, but hope to see them next week. YHC looks forward to getting back out there with some other AOs as we start to converge again. Here’s how it went today: Prayer/Disclaimer Grab a block & …
2 years of F3 for Dominion Hard to believe it’s been 2 years since I started F3 (officially 5/15). Excited to get at it today! Conditions: 60 degrees and clear COP No FNGs Not a pro 2 Burpees Mosey to front parking lot SSH x10 in ghost cadence – 2 burpees penalty Short mosey IW …
2 pax do the harder thing and beat the fart sack for YHC’s Zoom VQ. Conditions: Mid 40’s and clear, I think. I was in my garage. Warm-Up: (Everything was OYO) SSH x 15 LBAC (forward) x 15 OH Arm Clap x 15 Dirty Birds x 15 LBAC (reverse) x 15 IW x 10 (each …
UNO Flip Q 15 PAX for a virtual game of UNO Flip. It wasn’t as enjoyable as the real game, but work was done. Glad to be in the Zoom with all you guys. YHC has been inconsistently posting, at best. This morning was a good reminder of what I’ve been missing. Thanks men! Raining …
Saturday Virtual Zoom WO – Digital VQ Prayer – Disclaimer (I am not a professional) This workout was performed in YHC’s Lexington home in the garage. Minor technical difficulties getting started, but were resolved in minutes. The fun started right away. A sturdy chair with arm rests was needed, a weighted coupon and a kettlebell …
Conditions: High 50’s with complete social distancing Moleskin – This was YHC’s first virtual Q. Like many I was not quick to embrace the change that COVID 19 has brought to us. With that being said, I had a great time leading my first virtual q and hope those who attended enjoyed it as well. …
3 pax start Easter Sunday with their DRP. After some initial delays we got after it. Conditions: Mid/High 40s and clear Disclaimer/Prayer KB stretch x10 (OYO) KB Swings x10 (OYO) Around the World x10 each way (OYO) Halos x10 each way (OYO) Squat x20 (OYO) Big Shows x10 each side (OYO) Lawnmowers x10 each side …
A small but committed contingent of pax rose to join me for the 5:00 am zoom bootcamp. It was dry, shorts and t-shirt temps. Started with prayer and disclaimer. Warm up included SSH, TTT, IW, LBAC (forward and reverse), WM, all 15 IC. Next exercise was the circle burp, one burpee for each pax in …
YHC decided to sign-up for a Zoom Q and decided to take the normal 5:15 slot. 8 PAX decided to take the DRP and get better. Conditions: Depends on where you did the WO. Hot and muggy in my garage. 1 min warning Prayer COP: 15 SSH IC 10 TTT IC The Thang: Workout went …
7 PAX woke up this morning ready to get better. YHC didn’t sleep that great last night, probably a combination of world events and wanted to make the Zoom Q turned out OK this morning. Needed the accountability though and glad to get up to lead this morning. Thankful to the leadership of F3 to …
COP, all IC SSH x 15 burpees x 5 TTT x 15 burpees x 5 Windmill x 15 burpees x 5 Mosey a lap around the house or up the street about 100 yards Plankarama all IC x 10 Shoulder Tap Flutter Kick Mtn Climber Freddie Mercury Peter Parker Hello Dolly Parker Peter Gas Pumps The …
Weather: Perfect Warmup: 1 lap Indian Run Windmills x14 IC TTT X15 IC Squats x9 IC 1 lap mosey around soccer fields Little Arm Circles x14 IC Overhead Arm Claps x15 IC Merkins x9 OYO 1 lap mosey around to road and back Monkey Humpers x14 IC Merkins x15 OYO Squats x9 IC Tha Thang: …
Conditions: 50’s with limited to no breeze. Great day for a workout! Disclaimer/Prayer Mosey to the high jump area COP SSH x 15 IC TTT x 15 IC IW x 15 IC LBAC Forward X 10 IC LBAC Backward X 10 IC The Thang: Mosey to the lighted area by the school. I stole this …
YHC was happy to see the Rooster shovel already flying at 4:45 but apparently not by the AOQ. Happy Trees was getting in some early work and then he regaled the Pax with a tale of almost being trampled by deer during his run along Crosson. So, with that we ventured out toward Bernard Mt. …