Warm up: 5 Minutes Wolfpack Mountain: 12 sets Run the straight aways and completed the following sets at the flats. 5 Burpees 10 Mercants 15 Jump Squats 20 LBC’s Total: 60 Burpees, 120 Mercants, 180 Jump Squats, 240 LBC’s Benches: 28 Dips 28 Decline Mercants Football Up Downs: Finished off …
Pre-Thang After YHC’s first visit at Okwata’s H4 Challenge, YHC discussed with Tool and Mahatma-Ice about the possibility of bringing a Rock City type of workout to Birdcage with cinder blocks. Of course… with their support, YHC was able to get the goods (28 blocks at 28 lbs and 4 …
I seem to get stuck on repeating the same exercises between Q’s so in preparation for Monday’s Skinny I figured I’d consult the F3 website for some new ideas. There are plenty. I didn’t have to go past the ‘B’s until I found a couple and after hearing of the …
20 PAX posted for a introduction to the IronPax Challenge. I tried to headlock my cousin –Voodoo – who is in town for the challenge and he fartsacked today – slacker. I got to the AO early to measure the horse shoe to make sure we could do it. We …
Birdcage crew was slightly smaller than recent days, but it was just the right size for this VQ. After taking some advice from Roots while standing around the flag I felt fully equipped to get this Q rolling. A standard disclaimer to an eager group of 16, and we rolled…Once …
Does a back blast need to be timely? Just needs to prove we did something. In every circle we talk about getting better, pushing ourselves and each other to get better. To be better husbands, fathers, and leaders. I hear it all the time. It’s great, Leadership is aspirational! But …
Workout Log Sat – 8/3/2018 18 men showed up well rested with normal Sat expectations for a good sweat….and the hint that gloves were recommended! Quick disclaimer – off for a mosey to our playground. Circle Up for WarmUp – keep is simple all in cadence x 16 4 count …
So many directions that a Q can take that sometimes it’s hard to pick just one. With some late night pondering though I couldn’t pass up the opportunity of 8118. Has there ever been a palindromic beatdown in the history of F3? Does the Pax know what a palindrome is? …
Full of nerves for my VQ, I woke up before my alarm even went off and decided to head out for the park. I was the first one there beside one unfamiliar face in a F3 shirt wandering around the park entrance. I quickly learned he was Snowflake from F3 …
So after a last minute exit from Chowdah for his VQ, YHC decided to step up and take the Q. After planting the shovel flag in what was unusually hard dirt and the usual disclaimer, we were off. Mosey to the Kick-Ball Field in front of Audubon Zoo for Warm-Up: …
