BEST PRACTICE RECOMMENDATION: If you are Qing a workout it would be great if you could share with the PAX a little advertisement about your workout to prepare guys. Here is an example borrowed from our downrange PAX in Morehead City, NC. Include your PRE-BLAST information on the 1st F Q GroupMe Channel. TEMPLATE: PREBLAST: …
Warm Up – Neckrolls, arm circles, overhead claps, imperial walkers, monkey humpers, side straddle hops, plank, hamstring stretch, merkins, mountain climbers Mosey to the street and back to B-ball court Motivators. Bear crawl with merkins at free throw lines and half court. Suicides. Lunge walk with squats at free throw lines and half court. Suicides. …
It is good thing hospital names are not used in F3 and each PAX (generally) has his own unique name. Today the name of the day was “Dave” as 4 Dave’s posted to the workout and 3 of us are the same age. It must have been one of the more popular names in 1964. …
Warm up jog in place, boxing trot, butt-kickers, high knees, skip to my Lou stretch, Abe Vigodas, swan dive Peter Parkers Mountain climbers The Thang Grab weights from car Lunge up the hill with weights inchworms mosey to back to the bottom of the hill Bear crawls up the hill Alternating lunge while curling weights …
A total of seven gutsy man showed up for my 45 bday beat down. Cloud cover, 73 and humid with very little wind. Intro: Welcome to F3. Stands for Faith, fitness and fellowship. The 5 core principles are always outdoors, free, all men under 18 are always welcome, rotationally lead and ends in a circle …
A few brave souls ventured out into the glume on this very memorable day in the Valley. It was the calm before the storm and we made the best of it. Little drizzle, 75 and humid. Intro: Welcome to F3. Stands for Faith, fitness and fellowship. The 5 core principles are always outdoors, free, all …
Date 07/29/20 CSPAN on Q and a perfect PA summer morning humid and hot Tuck rolled in 37 seconds late to break the burpee bet with F3 Villanova and Voss (PS they had 8) Warm-a-rama COP style Toss out some F3Nation facts and core principles About a mile mosey around park to loosen up my …
YHC’s first Q at the Chieftain, so I arrived dark and early to get the lay of the land. The gloom was thick as the PAX gathered; 10 strong! It is great to see this new AO thriving with new and seasoned HIMs! Warm-a-rama: mosey around the basket ball courts and circle up at the …
Disclaimer was given Warm up: one lap Mosey around the lot, abe vegotas, sun Gods, second Mosey lap around the lot, plank jacks, merkins Mosey to location 1: motivators 5to1, merckens 20 IC, lbc’s 20 IC, 10 shoulder Taps IC Mosey to location 2: Motivators 5to1, merkins 15 IC, LBC 15 IC, 10 plank Jacks …
Disclaimer & Open To All Men, Held Outdoors, Peer Led, Not a professional, Ends in COT warm up: Mosey around the lot, merkins, plank jacks, SS Hops, Sun Gods , peter parker’s, ABE Vegota The Thang: Mosey to the Telephone poles: At each pole: Squats LBC Carolina Dry Socks crab cakes Between poles crab walk …