The news spread slowly at first but soon gained speed and momentum. The beatdown on January 28th was sure to be epic, inspiring, and convoluted with poor instructions. YHC’s birthday Q was coming and the Pax was coming out in numbers to celebrate. F3 Nation arrived in record numbers with …
After a quick disclaimer at the flag, the pax moved to flat ground in close proximity to the rock pile for the following warm up exercises: SSH – 20, Self Love – 10, Arm Circles (Forward) – 10 (backwards)- 10, Windmills – 15, Imperial Walkers – 20 After the Pax …
Warm Up: 30 side straddle hops, 25 imperial walkers, 20 plankjacks, arm circles (10 forward, 10 backwards) The Thang: Route 66 – there was some debate on whether or not there were 10 or 11 planters on the lakefront. Turns out i miscounted, and there was actually only 10 planters. …
We had a dirty dozen for the Murph this morning at The Uptowner. Given the limited pull-up bar space, we broke up the run into 4 half – mile runs, staggering groups of 6ish. The Murph never disappoints. Lots of us struggle with pull-ups and how do you get better …
Amnesty made a special request for a dry workout. He recently purchased some new sneaks, and hoped to keep them mud free. The request was honored. After all, it’s Amnesty. His new neon green sneakers offered a beacon of light on this gloomy morning. 13 men showed up for the …
For may this was just a normal Monday. For YHC, this is Championship Monday! The Alabama Crimson Tide vs. that orange team in South Carolina. Living in New Orleans, I have come to obtain a lot of respect for the boys in Baton Rouge, but at Rock City, there seems to …
YHC has never been called a runner. He hates running. He has spent his life avoiding running and even walking of any significant distance. F3 came into his life and now he runs. YHC loves and hates F3. YHC is also competitive, so when he saw the beatdown that the …
Written by: The Alabama Poet Twas the Murph before Christmas and all through the park not a creature was stirring except four PAX in the dark. The question was asked “What will we do? Should we modify or would a real Murph do?” A debate ensued and the majority ruled, …
Cool and crisp conditions this morning at Rock City, perfect “football weather” for a black and gold themed beatdown on the heels of the Monday night Saints vs. Panthers game. A few die-hards were sporting team gear and after the disclaimer along with a brief explanation of what lied ahead, …
DISCLAIMER, let’s mosey… COP: -SSH x 20 IC -IW x 20 IC -Mt Climbers x 20 IC -Arm Circles x 20 IC (10 ea. dir.) Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches). With a timer: 1 min exercise …
