8 men arrived at the Foundry for some sweat in the summer heat. Man it’s muggy. Welcome back Smooth! The usual disclaimer and off we go. Warm-up COP at the track: SSH x 20 IC IW x 20 IC Peter Parker x 20 IC Windmills x 15 IC Arm circles …
YHC pulled into City Park wondering who was the Q, so he checked his phone and realized he was up. So winging it was the only option. 9 F3 vets gathered around the flag at 0530. DISCLAIMER, and lets mosey to the track. COP #1: WARM UP SSH X 25 …
When Jingle Vader said he would be out of town and needed someone to step up to Q, YHC realized this was roughly his two year F3 Anniversary, and agreed to take the reigns from the mighty JV. YHC first posted on June 11, 2016 where Maverick was the Q, …
Due to some over-excitement to hit the “snooze” button, YHC was a couple of minutes late w/ the F3 Flag and to his own Q. Thanks to the miracle of GroupMe & Mumblechatter, YHC was able to give directions to the PAX who would be lost w/out him. When YHC …
Well, summer is clearly here. Humidity, damp air, and sweaty shirts will be the norm for the next 3-4 months. And that means we are left with baseball and golf for the remainder of the summer. So to celebrate the nation’s (past) past-time, we worked in a beat down on …
Lovely Monday morning at Rock City: cool crisp 80 degree air, with 90% humidity. Great way to start the week. Pulling up to the park, I see the train on the tracks – is this going to be a repeat of last week? Momentary panic sets in – but moments …
So this Wednesday morning yours truly was running just a minute late and joined the PAX in mid-mosey to the track for some warm-ups. The first conversation with Frac-Sac went something like this. Abacus: Good morning Fracsac. Fracsac: Hey Nice of you to join us Abacus – this …
Mosey over for a quick warm up in the great lawn. 15x Plank Jacks IC 20x Elevator Merkins IC 20x Peter Parkers IC 20x SSHs IC Partner up for some Dora 1-2-3. 100 Burpees (at the Great Lawn) 200 Mayweathers (at NOMA) 300 Squats (NOMA neutral ground) Mosey over to …
City Park was graced this am with the presence of 11 F3 gurus ready to get stronger. Summer is almost here so time to get the guns in shape and the dad-bods ready for the beach/poolside. What better way to do that than some upper body circuits with a little …
1st off – sorry for the delayed BB Post – Warm-Up: All in Cadence Michael Phelps x 16 SSH x 25 Peter Parker x 16 Parker Peters x 16 Shoulder Taps x 16 Hill Billy x 20 Grab your rock – Q recommended something in the “medium” range – …
