Hot Diggety Dog

Steamy, 80+ degrees and 80+% humidity.  It was a badge of honor when I realized 44% of the PAX had to go bare-chested to finish in comfort (or style).  On that note, BlackCherry has really done some work for beach season.  I think he got a hold of Trump's spray tan specialist and helped himself [...]

Boom Box AMRAP

Failure is not an option, unless it is.  Today was all about failure, that was actually the whole point.  3 turned out and I did my best to make the misery enjoyable, with my new Boom Box. @loveseat, @suds, YHC. Warmup- SSH, Don Quixote, Can-Cans, Merkins, Mosey to Sunken-Living Room. Each song was accompanied by [...]

Sandbagging It

This morning we welcomed a FNG and two PAX from Macon and Sandy Springs for a resistance based beatdown centered around the flagpole. Warmup- 15 SSH, Don Quixote, weed pickers, Imperial (Jeff) Walkers, Hillbillies (aka Heehaws) The Thang- Partner work with sandbags tethered together in a circle. One partner worked sandbag while the other did [...]


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 [...]

Abs on demand

If you didn’t come, then you probably don’t have six pack abs. Sadly, we don’t either. Labrat, specialk, loveseat, heehaw, airballs, and YHC turned out this morning with no Q en Q to lead us. I stepped up and we started warming up. jeff imperial walkers, Jamaican nightclubs, leg swings, mosey to end of pier [...]

I may tear my sack

Footloose, loveseat, uptowngirl, rosebud, blackcherry, judgejudy, moonshine, Siri, stitches, pearlman, TC, and yHC showed up, we will jus leave it at that, we all showed up. Pretty pitiful group, seriously. warmup- huggers, Jamaican nightclubs, Moroccan nightclubs, merkins, can-cans. mosey to Ssumc. agility drills, partner up, suicides while partner does merkins, switch. Mosey to Mallery basketball court. [...]

You against yourself, or me.

5 made it to the village this morning for perfect conditions and a good sweat. 71 degrees with a strong breeze coming off of the water. Specialk, labrat, uptowngirl, blackcherry, yhc. Warmup. 10 step ups 20 squat jax 30 merkins 40 lounges 50 flutter kicks when finished, mosey to end of pier and back. Plank [...]

Impromptu Workout

Thursday, May 9 I came unprepared (forgot I had the Q) but managed to put together a fairly decent workout.  After a light warm-up, the group of 15 PAX completed four (4) laps around parking lot with 4 rounds of Baby Jump Squats, Merkins, and Side Straddle Hops.  Finished with a Fartlek course of AB [...]