Spinal Tap

Workout Date: 08/10/17 Introduction: Since my F3 name is Rock Star and this was my first time as Q, I chose a rock 'n' roll theme using the most famous fake rock band in history as my inspiration, Spinal Tap. (A couple of the exercises, "11's", reference this famous scene from the movie: https://youtu.be/KOO5S4vxi0o ). But it's … Continue reading Spinal Tap

BTTW

August 5, 2017 Introduction: Disclaimer - F3 is always outdoors, rotationally led, men only, ends with a circle of trust, and each man is responsible for his own workout, so the exercises may be modified as needed. Warm-O-Rama: Modified shuttle with jogging, high knees, butt-kickers, "open/close the gate" side shuffle, carioca, bending, jumping and backwards … Continue reading BTTW

Trojan Beat Down

THURSDAY – AUGUST 3, 2017QIC:  Uptown Girl   https://www.youtube.com/watch?v=kiXRJ5JiXuw&feature=youtu.be   Rumor into the gloom was a FNG from Lancaster.   It seems like the Art of Manilness Podcast that Dread and OBT did is having just as much impact on our PAX growth as our very own Dr. Seuss!!!  The Doc. shows up every workout … Continue reading Trojan Beat Down

Trojan back blast.

https://m.youtube.com/watch?v=2sRxJsQhD2w&feature=share Date: 7/27/17 Q..Drop Box Warm up. 1. Mosey 2. 20 Side straddle hops in cadence 3. 20 Abe Vagotas in cadence 4. Arm circles 5. Hugging bears 6. 20 Merkins in cadence 7. 20 Mountain climbers in cadence 8. 20 Big Boy sit ups OYO The Thang 50 yard sprint 10 Burpees, ssh for … Continue reading Trojan back blast.

Under Pressure

https://www.youtube.com/watch?v=8Z3gYdJgAmo Sat. July 22, 2017 Welcome:  Fitness, Fellowship, Faith.   Free, All Men, Outside, Rotationally Led, COT Warmarama: Side Straddle Hops in cadence, arm circles in cadence, quad stretch 10 count switch, reach for the stars with bar 10 count, side lunges 3 count 5 each side, pendulums with bar in cadence, hold plank stretch calves. … Continue reading Under Pressure

Bustin’ Stones at the Swamp

  The boys kicked off promptly at 5:30 AM, were 'disclaimed' and presented with rocks (patio pavers) by Q Neon. The pavers are of an athletic variety; ergonomic and engineered for high-intensity workouts. Not only do they fit in your hand and offer a porous stone grip but they are also designed to increase in … Continue reading Bustin’ Stones at the Swamp

Green Grass and Wet Arses!

SATURDAY - JULY 15, 2017      QIC:  Uptown Girl Could we possibly get any more rain in July?  It doesn't seem possible; however, 70% chance was in the forecast. Cowboy Wisdom:  "There is no such thing as bad weather, just bad gear." The threat of rain could not keep our FNG's away.  A special … Continue reading Green Grass and Wet Arses!