Birthday Beatdown

8 men gathered in the crisp 39 degree morning for a birthday beatdown. I couldn't think of a better way to start my birthday! Warmup, 45 SSH, weedpickers, 45 flutter kicks 1st round: 3 sets of 45 sec electric chair followed by 10 4 count merkins 2nd round: 9-1 alternating ladder pullups and dips (bars [...]

Where 2 are gathered

This morning @heartbreaker and I faced the workout with eachother and knocked out a good sweat. After some stretches we did a descending ladder from 10 reps to one of merkins, monkey humpers and burpee, sprinting from one cone to the next in between. After getting our heart rates up we did a couple laps [...]

Good Merkin F3!

9 awesome brothers gathered in the crisp 52 degree morning to get some fitness done. We posted the flags and mosey'd to the pier to do 50 4-count SSH and weedpickers (emphasis on thrusting the hip) as a warm up.Then:10 tempo merkins, 10 LBAC10 hand release merkins, 10 LBAC10 walk out merkins, 10 Overhead clap10 [...]

Bat wings & B.O.M.B.S

@WarChicken (respect!), @Loveseat, @Siri, @LabRat, @Milkbone, myself and special visiting brother @Drumstick gathered in the thick damp air of a Georgia summer morning for a wakeup workout.   Having just perused the lexicon I picked a few good exercises to do! Workout: Side straddle hops, squats, ABCs (leg raises making the alphabet), weedpickers then Bat wings.  [...]


A beautiful morning for an F3 workout.  14 men joined the effort to combat complacency to include guests from other F3 locations and two FNGs. @jeterpatrick was nice enough to bring sand bags for the journey. We circled up, did some walkouts, squats, jumping jacks, and a few other exercises then hit the beach. On [...]

Mini Murph

Good morning!  Last minute Q takeover and I couldn't think of anything better to do but prepare the 12 attending men for the murph challenge on Monday. The full workout is: A 1-mile run, followed by 100 pullups, 200 pushups, and 300 unweighted squats, followed by another 1-mile run wearing a 20lb vest. ... In a [...]

Leave no man behind

Good morning to the 18 pax that posted for the morning Q.   With @Siri on the mend the workout was tailored around teamwork and leave no man behind.  We began with a warm up of weedpickers, little baby arm circles, side straddle hops, and plank walk outs to warm us up.  We then slowsied to [...]