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 [...]