OldLVWarmups jog in place, squats, squats with a jump ska to my Lou across the parking lot Abe Vigodas, Boxing trot Stretch Mosey to playground pullups planks Chinups Mosey to stage Broad jump with a leap Peoples chair with forearm exercises Shadow box Plank with leg raise Kickboxing kick Mosey to football field Suicide relay- …
Conditions: 30 degrees, clear, calm. No turtle doves or calling birds, just us in the gloom. Turns back in 1774 they were called ‘Colly Birds’. That has since be mutilated over time until my most recent misinterpretation of ‘calling birds’. Who knew? Warm Up (OYO) Casey Kasums, Neck stretches, Trunk Roll, (IC) Abe Vigodas, Merkins, …
Conditions: low 20s, no wind, clear and cold with a full, bright moon Seven PAX braved the cold with the promise of opportunity to travel to warmer climates around the globe. Stair Master even wore his signature shorts. Warm-a-rama: Arm Circles, Sun Gods, Abe Vigoda, Grass Pickers, Imperial Walkers, Monkey Humper, Calf Stretch, Peter Parker, …
1 PAX posted at Blast Furnace for an F3 12 Days of Christmas Beatdown, YHC. I will not be divulging many details in this Backblast because as this was only a “practice round”, the beatdown will replayed on my next Q at Blast Furnace on 12/21 🙂 This was my first experience, since joining F3 …
In a sudden substitute Q we found ourselves with a lesson in Murph. As we had 2 newbies to the Murph, we modified. All activities were done as a team. We repeated until the 6 finished. 1 mile run 100 (or more) pull ups 200 (or more) merkins 300 (or more) air squats 1 mile …
Breakthrough F3 Workout – 12/06/2019 – The Beehive First, I want to thank all who attended and allowed me to serve them as much as all served me. Keep gritting through each and every workout! The workout began with the Principles of F3 which are: Free of charge, open to all men, held outdoors in …
First Friday Conditions: 34 degrees, clear, little wind. A beautiful first Friday in December. Cooter came out this morning, first time to this AO. Just us 2, made the most of it. Warm Up Casey Kasums, Neck stretches, Trunk Roll, Abe Vigodas, Merkins, Mountain Climbers, Peter Parkers Mosey Around the church building a couple times, …
Disclaimer: • Free of charge, rotationally led, volunteer, peer-led • Open to All Men • Not a professional • Modify as Needed • End with CoT • At your own risk, do you accept? Warm-a-ram-a: -Get the Blood Moving: De-Motivators from 10 down to 0 -Grass Pickers -Tricep Stretch -Chest Stretch -Pretzel Stretch The Thang: …
A not so warm welcome back from New Orleans LA. A perfect 22 degrees real feel. Some let Stairmaster know he is going to need to start covering those legs or stop shaving them if he is going to run around in shorts. YHC decided to bring some new twists learned from the F3 New …
F3 LEHIGH VALLEY FAQ What are COMZ? “COMZ: The Q’s Commitment to Accelerating the quality of communication within his Group” as defined by F3 Nation. With that in mind, my intention is to keep you guys informed and talking. Below you will find information for different usages of the website that help us manage the …