Today’s workout will be led by 2 Qs. The first Q is Checkmate who is leading the 0,0 workout (No Running) and the second Q is Flame who is leading the boot camp workout. There was no 0.0 PAX. We revisited a workout led by YHC early in his Q career. Fond memories danced in …
In honor of the anniversary of Patrick Henry’s famous line, the PAX considered the chains and weights that slow us, or stop us, from running the race that God has in store for us. The enemy of Patrick Henry’s freedom at that moment in time was ole King George, The British Empire, and other stuff …
The Daily Red Pill Why do we wake in the early morning hours known as the Gloom to the Lexicon purveyors? Seriously, there are a million reasons to stay in the container named the fartsack next to the M and steal some warmth from her for another hour. Yet some still make the effort to …
Snow Day! This was the theme for this week. With school only in session for a 1.5 days this week; it didn’t seem fair for Sensei to give the PAX the SPRING TEST we had scheduled. No fear everything we will do today will prepare us for next week’s test. The good news is that …
Warm up…. Mosey Arm circles forward/ reverse Side straddle hops Monkey humpers Abe Vigodas 20 murkins Hamstring stretch Dirty dogs Low squat /knee tucks The Thang… 30 butt kickers in cadence 10 Burpees 20 Lbc 20 murkins 40 squats 60 second plank 20 murkins 10 Burpees Mosey 3 parking lots Pavilion… 30 Big boy sit …
The matutinal Tuesday workout at The Swamp was canceled due to a storm that dumped over a foot of snow on the region. With the PAX off from work but snowed in, there was still a desire for some f3 camaraderie and exercise. The Swamp site Q, Neon, improvised with a virtual workout via Slack. …
Despite the 10-degree real feel, 10 of F3LV’s finest posted for a beat down. Lured by the promise of a mosey-free workout, the PAX hoped for a cakewalk, but instead their attendance was rewarded with heavy panting that most haven’t experienced since their honeymoons. Warm O Rama Moroccan night clubs Arm circles Louisiana squats High knees …
You may be asking, “Does F3 really improve a man’s fitness level?” Am I getting stronger, faster, or have measurably better cardio? Now is the time to find out! Whether you are new or old member of F3, this Saturday, March 18, 2017 workout is for you. So you can mentally prepare here is preview …
Warmarama Run to light Front Arm Circles Back Arm Circles Huggy Bears Tricept stretch Abe Bagoda Goof Balls Monkey Humpers Lean on Me Quad stretch The Thang 1 minute rounds… 10 Regular Merkins Side Straddle Hops for remainder of minute 10 Shoulder tap merkins little baby crunches for remainder of minute 10 Jump Jack Merkin …
Merkin Madness Bring your pecs boys and get ready for a Push-A-Rama you will not easily forget. This workout will consist of a lot of Merkins, and a few other petty things. Mosey down the road for a Warm-A-Rama. SSH x 20 IC Windmills x 20 IC Little Baby Crunches x 20 IC Monkey …