5 brothers gathered for a morning workout. Warmup of weedpickers, LBAC, overhead clap, seal claps, finkle kicks. Rotated merkins and abs and squats and lunges to get us warm. Mosey down entrance road to Frederica and did firemans carry then back pack. One knee got a little strained on a dismount. Carried him back and [...]
Author: yogibearssi
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 [...]
Play the hand you’re dealt
10 men gathered in the gloom (actually a nice 60 degree morning) to sharpen iron. With a deck of Marvel Superhero playing cards we played our hands. Flip a card, each face card had an exercise, each suit had a number of reps. We lunged down to a point and knocked them out then mosey/slowsey [...]
Morning MASS
7 men gathered in the morning humid air that fills our lungs with moist hot air that is perfect for working out. But let me step back, I am there alone, 10 till wondering if anyone will show up. First F3 brother arrives and within minutes says he has to run back home for round [...]
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. [...]
Sandbagging
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 [...]
