Warm up with movement – Walking Imperial Walkers (AKA Gabby’s) , Bear Crawl, Crab Walks – IC around the NOMA bacon fountain. Face the Bacon for Jack Off/Jacked Up- SSH, Smurf Jacks, Red Bull Smurf Jacks, Plank Jacks – seal the deal with some Seal jacks – I thought the …
Apparently today was YHC’s Maniversary; so to celebrate I have written a lymrick: I posted in the gloom today for a ruck. I chose this ’cause I knew running would suck In total there were 9 runners 1 walker, and 3 ruckers We are all thankful for F3 getting us …
To hit my minimum requirement of two Qs a month, I had to get one in quick before January ended so I signed up for the Sunday Renaissance. With the New Year resolutions passing for many on quitting day (Jan 19th), the men of F3 NOLA yielded themselves to YHC …
Pax split into tag teams of 4 and competed to bear crawl pushing two 5 gallon water jugs around the perimeter of the great lawn. Did 100 big bois. Pax choice of exercises with rocks. 6 mins of jump rope. +3
It’s been 32 days since I turned 55 on December 24th, 2022 and I had the Q for Mothership. With a crazy 27 degrees and super windy, I was humbled to have Rudy, Fracsac, Heisenberg, Catfish and Hokie come out to my workout. I don’t remember my entire workout because …
I finally completed my 8 block (An F3 goal setting tool to increase your health, relationships, faith, and leadership) and I committed to Qing at least twice a month so with only 2 weeks left in January, I had to get on it so I signed up for Okwata. Here …
The Renaissance started off with a speaker blasting classic rock and facing the bacon to warm up. YHC was counting cadence but the Pax were too quiet. That brought a 5 burpees penalty. Pax were louder, then dropped off again, which brought 5 more burpees! That got their attention! Mosey …
YHC warned the PAX that it was going to be a soggy shoe day. The overnight rain came through as expected, and sure enough – the grounds of Okwata were as soggy as I hoped. Much to my surprise, the Lakeview PAX made a strong showing. Perhaps rumors of the …
13 Pax showed up, with 7 headed to stretch and 6 taking advantage of the track. Regardless of sprinting, walking or stretching, showing up is what is important! Ethanol and Napoleon from Birmingham joined YHC and Mayhem for sprint ladders, RevSox and Tenderloin walked, and the rest of the Pax …
Warm-up IC IW x20, Abe Vigoda 15, Grass Grabbers x 15, SSH x 31, Arm Circles x 20, 8-Count Body Builders x 10 The Thangs: Alternating Lunge Walks/Bear Crawls with five burpees at each of the ten cones for 100 yards Mosey to locked fence and back to endzone for …
