08/30/2022 - Swamp - Swamp Gasser Beatdown
12 pax out in the gloom on a muggy 72 deg F day at the Swamp. 4 pax out for the Early Birrrrd Special. Disclaimer: Welcome to F3 the Swamp…
Pax: Neon
07/19/2022 - Swamp - Created on the Crapper!
Title: CREATED ON THE CRAPPER (because i forgot what day it was and that I signed up to Q) Dr Seuss gave the disclaimer and started the warmups…. because I…
07/16/2022 - Bee Hive - 12 Days of Christmas in July
Warm and humid July morning the Beehive was buzzing with Pax ready for the pain!! This was a version of a beatdown I saw early in my F3 days. It’s…
07/09/2022 - Bee Hive - Ancestral Movements
Disclaimer verbally accepted by all. Warm up: IC x 10 – night clubs, overhead claps, hill Billys, monkey humpers, Peter Parkers, mountain climbers, shoulder taps, SSH, goof balls. Mosey to…
06/14/2022 - Swamp - Merkins, Squats, Core…Oh, My!
Disclaimer given. Warm up: The Thang: Merkins, Squats, Flutter Kicks, then 1/4 mile Mosey 40, 35, 30 (we do 5 less each round until we get to
05/28/2022 - Bee Hive - Pain with a little Rain
Warm, humid and a little rainy 6 Pax gathered at the BeeHive to kick off the weekend! F3 Welcome and disclaimer was given and accepted by all. Warmup: AV IC,…
05/30/2022 - Bee Hive - Memorial Day Murph
Disclaimer given and accepted. The Thang: The Murph – 100 pull-ups, 200 Merkins, 300 squats, and a 2 mile mosey. Finished in an hour. COT: COR, NOR, announcements, prayer, and…
05/24/2022 - Swamp - Suffering Produces Hope
After a 6-month hiatus from F3 follies, Neon was reignited to Q a beatdown at the Swamp. The program consisted of near-constant movement with alternating cardio and bodyweight exercises. The…