Highlights: Last week was HUGE – King of the Bluff drama and lots of PAX participating in the St. Jude Marathon weekend. Let’s keep things going! Get your Grinch on at the Barracks (Tue); Blazing Saddle (Wed); or Arcadia (Fri). Q School at Bermuda Triangle on Wednesday. Three VQs: Brutus (Thu, Blazing Saddle), Double Dare (Thu, Lair), and Big…
THE SCENE: Wind: Light and Variable. Air Temperature: 33 Barometer: 30.43 falling F3 WELCOME & DISCLAIMER Disclaimer: I am not a professional. WARM-O-RAMA: 50 SSH(side strattle hops), 10 Daisy Pickers, 10 Windmills, 20 arm circles. THA-THANG: Mosey from STARTEX to grassy hill on west side of riverside drive. Partner up. With a partner complete 100 burpees. One partner conducts…
THE SCENE: Near full moon at the Berm Pax were ready and waiting. Asked where the phrase “Abandon Hope All Ye Who Enter Here” originated It was correctly identified by Beauty Shop as the Divine Comedy by Dante Alighieri F3 WELCOME & DISCLAIMER Disclaimed WARM-O-RAMA: 1st circle (Limbo)Imperial Walkers IC 15, Hillbillies IC 15, Big Arm Circles forward and…
THE SCENE: Freezing, low 30s with rain. WARM-O-RAMA: Light stretching. Moved under cover at McWherter. Did a 16 exercise tabata-style workout, with 30 seconds of Merkins Hello Dolly Squats SSH Burpees Flutter Kicks Lunges Bobby Hurleys Carolina Dry Docks Low Plank Smurf Jacks Shoulder Tap Box Cutters Mtn Climbers Overhead Claps Jogged to Sea Isle Elementary and back….
THE SCENE: A cold silent ride to the NE Kingdom in my plastic/aluminum composite Minivan steed. Thankfully, Jiggly Puff and Chaperone were pre-rucking and greeted us with week old FNG smiles before riding away pre-BC. F3 WELCOME & DISCLAIMER: YHC (topless with St. Jude medal around neck); “Welcome to F3 where bonds of Fitness, Fellowship, and Faith are formed…
THE SCENE: 30’s and clear F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: SSH – 20 IC, Forward Arm Circles – 10 IC, Daisy Pickers – 10 IC, Stretch OYO THA-THANG: 3 PAX had their rucks on and 1 PAX carried a #40 sandbag for approximately 100 yards. 1 PAX exchanged their ruck for the sandbag while the other PAX held…
THE SCENE: Brisk 28F w/o wind. Once warmed up, it felt like spring. Great ice skating weather. F3 WELCOME & DISCLAIMER: VQ sloppy intro with gratitude to the PAX, disclaim the workout. WARM-O-RAMA: high knees and quick feet IC Merkins x 20 IC Shoulder press x 20 IC (awareness in posture) Runners stretch x 10 IC Apolo Ohnos x…
THE SCENE: Cold…. 33° to be exact. F3 WELCOME & DISCLAIMER: Done, done. PRE-WARM-O-RAMA: Pre-ruck beginning at 4:50, 2 miles two PAX WARM-O-RAMA: Arm Circles (Front / Back) – 12 Count Jumping Jacks (4 Count) – 12 Lunges – 12 Each Side Jane Fondas (4 Count) – 12 Jog around turf field – 1 Lap THA-THANG: CMU squats –…
THE SCENE: Crisp autumn morning at the Cockpit. Actually, screw that, it was a cold 27°. Better get moving… F3 WELCOME & DISCLAIMER: Done, done. WARM-O-RAMA: Pre-ruck beginning at 4:40 did it for us, clocked just under 3 miles (2.95). All three PAX pre-rucked (aww-yeah)… THA-THANG: Ruck workout – ruck one loop (1/2 mile) then perform overhead ruck presses,…
The Scene – 50 and dry….hard to remember since it was last week. 🙂 Disclaimer – Done Warm o rama Arms circles x 20 Windmill x 20 Merkins x 20 Phelps x 20 Gus arm circuit Arm claps, behind the back, thumbs up to the shoulder blades Tha thing Grab a CMU Colt 45s – 15 half, 15 half…
THE SCENE: Cold, dark, and bitter–just like how I like my marriages coffee.Luna the moon reflecting a light not her own,Did little to light the path I rucked alone.Some had rucks, most had none.250 burpees were left undone. F3 WELCOME & DISCLAIMER A couple of times. WARM-O-RAMA: Deconstructed 8-count bodybuilders. 15x IC Squats 15x IC Groiners 15xIC Plank Jacks…
