4 pax arrived this morning to finish off 2019 well. No Q on the docket so Binary was ready for action as he just got back from a cruise and created a WO that he did while riding the ocean waves. Conditions: 48 and clear Disclaimer The Thang 15 SSH IC 15 Windmills IC 15 …
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 »
Disclaimer, welcome Kenwood from Lexington who brought us a guest, warm up, mosey to school car rider line. The Thang was something like this (close enough, you get the idea): 60 sec each: Merkin, big boy, box jump, mosey lap. 45 sec each: wide Merkin, V-up, lunges, mosey lap. 30 sec each: close Merkin, ww2, …
6 pax arrived at the gloom ready for the purist Binary to lead the cause for today’s work. Some were able to celebrate Backstop’s birthday over the weekend so why not keep the celebration going with a healthy dose of pain. Conditions – 70s and clear Disclaimer The Thang Mosey Jog around parking lot w/ …
For those that returned from Monday’s beatdown were a little worse for the wear with the legs tender. However, the shoulders and abs were going to get the burn today as Squirrel brought his virgin Q to F3Valhalla. The pax were ready and it was going to be a good time. Disclaimer The Thang Through …
4 pax descended upon the cool gloom of F3Valhalla and got great dose of leg work courtesy of Binary. They won’t feel the pain until later but it was going to be great none the less. Disclaimer Mosey around parking lot to Block pile SSH 50 IC CDD 15 IC Calf medley R, Heels together, …
Started couple minutes late, everyone had to pet the new rudder-mobile. Weather was super (40s and precipitation). Disclaimer, mosey to block pile, 1x CMU per, circle, warm-up. With coupon, 1x set each: Curls, squats, ‘kettle-bell’ swings, overhead press, triceps extensions. BLIMPS across parking lot. Mosey to ball fields playground. Blackjack, or 21s, pull-ups (or any …
Rudder disclaimer and warm up: LBAC, finkleswings, ospreys, merkins, SSH, squats, cherry pickers, hillbillies, etc., etc. Grabba CMU and cusak to school lot. Line up. 1-burpee, mosey length of lot and back, 9-merkins, mosey length of lot and back, 7-big boys, mosey length of lot, jail break back, 1-burpee, warm up complete. Mosey to football …
As you know, YHC didn’t post as Q when assigned last week. To say I fartsacked wouldn’t be accurate. I selected the wrong alarm time. I was ready and posted! I was simply an hour late. Be that as it may, Cottontail gave me his Q spot to assist my redemption. We also kept it …
Disclaimer and Warm-up, Tennis Court for Team DORA 1-2-3, two teams: -two stop shuttle “sprint” for half of your team while other half of your team starts to accumulate their numbers, rotating thru exercises, 100 merkins, 200 LBCs, 300 squats, as a team. Mosey to bottom of the hill for Jacobs Ladder: -jail break to top …