Welcome to F3! Five core principles: (Urkel) 1- Free of charge 2- Open to all men 3- Held outdoors, rain or shine, heat or cold 4- Are peer lead in a rotating fashion with no certification necessary. 5- Ends in a Circle of Trust PAX: Urkel, Cable Guy(respect), Big Spur, Cockaboose, Sawed Off, JV, Yo … Continue reading Adidas 1yr Anniversary Q- Oyster Factory Park
Conditions: better than we deserve for mid June in the Lowcountry Disclaimer: Not a pro, push yourself, get better, don’t get hurt, encourage the men by your side. 15 PAX: Cable Guy(respect), Jeter, Chigger, Sawed Off, Sister Mary Catherine Gallagher(respect), harbaugh!, Ball Cock, Ray, Shocker, Cowbell, Swanson, Hackey Sack, Handy Manny(Welcome Back Cotter), Checkers, Adidas-QIC … Continue reading T-Claps Handy Manny
Conditions: Slightly humid, otherwise pleasant PAX: Swanson, Peaches, Lombardi (respect), Cockaboose, Judge Judy, Cable Guy (respect), Buckeye, Sister Mary Katherine Gallagher (respect), Clark (F3DenverNC), Bertha (F3DenverNC), Adidas- QIC Disclaimer: Push hard, don’t get hurt Started with reminder of why we celebrate Memorial Day, why we honor men like Lt. Michael Murphy who was KIA in … Continue reading Memorial Day Murph
Conditions: Upper 40’s, clear, good to go. PAX: Cable Guy(respect), Checkers, Urkel, Adidas- QIC WarmOrama: Starting the ruck is the warm up. Main Thang: Today we introduced PT to our ruck with a Jacobs Ladder with 3 exercises. Merkin, Squat, Flutters. All performed with ruck. Start with 5 each, up to 25, then back down. … Continue reading #TheRakeRuck
Conditions: 53, clear, perfect PAX: Whip, Judge Judy, Toothless, Sister Mary Catherine(Respect), Sawed Off, Chigger, Hackey Sack, Ball Cock, Swanson, Cable Guy(Respect), QIC- Adidas Warm O Rama: Arm circles forward & back IC, Chinooks IC, Imperial Walker IC, Mountain Climbers IC, Happy Jacks IC, HB squats IC 10 Pull Ups then 5 HuRpee’s, 5 pull … Continue reading 11 for 11’s, and the HuRpee
Westbury Park F3 Quarantine Park PAX: Swanson, Sawed Off, Chigger, Cable Guy, Sister Mary Catherine, QIC- Adidas Warm o rama: 20 SSH IC, 10 baby arm circles F, 10 R- IC, 10 chinnock IC, TTT IC Mosey 1/2 loop Bear crawl field, mosey back Main Thang- 21’s: HR Merkin/ Monkey Humpers: 1 HR Merkin/20 MH, … Continue reading If it’s not an AO, did it happen?
What makes a virtual CSAUP different then ones live and in person? Turns out not a whole lot! Proximate. There are many things like a shield lock and a CSAUP where being proximate to each other is of utmost importance. But what do you do when that is not an option? It turns out having … Continue reading 1000 Merkin Virtual CSAUP
Pax: Swanson, Cable Guy, crap... YHC forgot to count how many PAX in order to keep with quarantine mandates! Oh well. 😉 Strangely, we did not see any Ducks flying overhead, so someone else was near by as well. Warm O Rama: Short, as we had work to do. 20 SSH IC, 20 LBAC, 10- … Continue reading HK Coronathlon @ WPF3QP
◦ PAX: Ball Cock, Cable Guy(Respect), Yo- Yo Ma, Urkel, QIC- Adidas ◦ Disclaimer- Not trained or paid pro, put in the effort, don’t get hurt. ◦ Conditions: The moisture was kept on the ground, not falling from the sky. ◦ Warm up ◦ SSH, Through the tunnel, LBAC, mountain climbers to high plank, to … Continue reading PAX Choice, Mental Battle, and a major special announcement.
Conditions: 44, stars visible, flag taught PAX: Big Spur, Coach K, Cowbell, Cable Guy(Respect), Chubby Bunny(Kotter), Sweeney, Dabo, Ball Cock, QIC-Adidas Disclaimer: Standard operating. Non pro, don’t get hurt, push and help the men around you. Warm o rama SSH,baby arm circles, mountain climbers,low slow squats- IC, 10 merkin OYO Mosey to bleachers Run 1 … Continue reading DORA does leg day at the bleachers.