Knievel’s 100th Workout Celebration!

Kept it simple!!! No warm up. Jumped right in.  I picked 7 of my favorite exercises. Merkins, Plank Jack's, Lbc's, Crab Cakes( in cadence), Squats, Imperial Walkers(in cadence) and Side Strattle Hops....... we did 10 reps of each of these at 10 different stations(total of 100 reps per exercise) with a mosey in between.  I … Continue reading Knievel’s 100th Workout Celebration!

Shield Lock

Beautiful conditions. Disclaimer accepted verbally Warm up:  IC x 20- Moroccan night clubs, overhead claps, Imperial walkers, toy soldiers, Abe Vigodas, grass pickers, SSH, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers, Freddie Mercury. Running: mile of pain train. Indian run when last man in line drops for two Merkins and then sprints to the … Continue reading Shield Lock

Highlights

"Highlights" F3 5/25/19  11 PAX for a Glorious morning at the Beehive! Welcome.  Disclaimer. Warm-a-rama: Scissor Jacks, Chinook Squats, Pendulums, Carioca, James Bonds, Shoulder Taps.  Mosey. Clock Merkins, Rockette Hillbillies, Plank Jacks, Squat Potato.  Snake Run. Hanging Leg Lifts, Morning Call, Canoes, Motivators.  Bag Brigade. Wave Derkins, Highlights, Peoples Chair,  Growing Pains, Stations.  Simon Says … Continue reading Highlights

Daylight savings Saturday

Warm up SS hops, Abe Vagotas, Grass pickers, Murkins, Shoulder taps, mountain climbers, ,followed by 2 laps around the park ending at the pavilion by the back parking lot. the THANG... DIPS/ or Murkins counting off each pax for a count of ten. 4 corners of fun. 3 rounds. Started off as teams at each … Continue reading Daylight savings Saturday

4 Square and 3 Strands

Batwings, reach for the stars, pendulums, mounatian man poopers, mosey in the snow, failure to launch, goofballs, mosey, gaga holds, Time of sharing- be that guy that has the courage to share and be vulnerable- true authentic friends. A cord of 3 strands is not easily broken... Stations and laps, 4 square, curls, sprinklers, jumprope, … Continue reading 4 Square and 3 Strands

In God’s Bosom

Stretching Arm circles, Huggie Bears, Abe Vigodas 50 Squats to get the blood going on a cold morning! Now that the muscles are warm, Yoga to stretch- Warrior 1, Warrior 2 into a plank, downward Dog, Cobra, plank, Repeat other side. The Thang Mosey to the pavillions: pull ups. Lunge to next pavillion Partner up … Continue reading In God’s Bosom

F3 IronPax Challenge 4 at the Bee Hive

The F3 IronPax Challenge - Week 4 The 4th and final week of the F3 Iron Pax challenge has come and gone. For those who participated, whether you completed the whole challenge or not, great job. These past four weeks at the Bee hive have been very challenging, especially week two. But we made it … Continue reading F3 IronPax Challenge 4 at the Bee Hive

F3 Iron Pax Challenge Week 2

YHC arrived  little early to the Bee Hive to setup the scene. At that time I met Joe from Charlotte, Aka, Shooter. Always great to host DR Pax for a workout. Warm-a-rama  We moseyed to the other side of the park then: LBAC, Huggy Bears, Abe Vagodas, Grass Pickers, Plank, Merkins, Peter Parkers, Monkey Humpers, … Continue reading F3 Iron Pax Challenge Week 2

Bridge Buolders

Saturday, July 28 - finally, no rain! Disclaimer presented and accepted. Inspirational QOTD: "The problem with Christianity is not that it has been tried and found wanting, but that it has been found difficult and left untried by many," -G. K. Chesterton. At F3 we want to encourage each other to try difficult things, like … Continue reading Bridge Buolders

Wednesday Workout and Word I

The PAX (almost all) met at Flame's house and moseyed to East Texas park (~1/2 mile). Flame's 2.0, Sticks rode two wheels to tag along. Warm-A-Rama Morrocan Night Clubs, Huggy Bears, Abe Vagodas, Grass Pickers, Monkey Humpers, Plank, Merkins, Peter Parkers, Plank. Starting on the sideline of a basketball court we ... 1. Lunged to … Continue reading Wednesday Workout and Word I

Boldness

Welcome, 7/14/18 Disclaimer Warm a rama: Arm circles, snap crackle pops, reach for the stars, happy feet, pendulums, hulk hogans. Mosey Scissor jacks, quad stretch, plank jacks, calf stretch Mosey Stations: Full Pull- weighted backpack, each PAX shared thoughts on being bold, side shuffle Block Walk, backwards run 4 Square, carioca Bucket Curls, front run … Continue reading Boldness

Lee Hindenburg

Ten PAX attended the morning beatdown given by Flame. Lots of Mumblechatter this morning as we moseyed to a few pearls on the string for the warm-a-rama. Beautiful morning with no humidity would suite us well for this workout. Hindenburg BLIMPS 4 corners – Parking Lot. At each corner the exercise and reps prescribed is performed. … Continue reading Lee Hindenburg

The F3 Alphabet – Flame Style

Arrived at the AO early to setup the props and noticed some logs laying on the side. They may be relocated some time in the near future. This workout is brought to you by Sesame Street and the letter Q! Today we will learn the F3 Alphabet, Flame style. Mosey ~1/4 mile to the location … Continue reading The F3 Alphabet – Flame Style

Rocky X

Saturday, June 9 - great weather. Disclaimer read. All PAX accepted. Warm-up: Ab vigodas, side-straddle-hops, huggy bears, grass pickers, mountain climbers, and a few other stretches. Followed by light jogging, shuffling, skipping, karaoke, high knees and butt kickers. Mosey to pavilion for The Thang. The Thang: PAX partnered up, rotated through five stations. Station 1 … Continue reading Rocky X

Doracides suck but I love it so much.

Arrived this Saturday Gloom to see a few familiar faces and a few new faces. My first time meeting Scribe and Longhaul’s first workout. Beautiful morning for a beat down. Warm-a-Rama Series of various running exercises across the parking lot. SSH Moroccan night clubs Little Baby Arm Circles Plank Merkins Monkey Humpers The Thang Doracides … Continue reading Doracides suck but I love it so much.