5 pax gathered on a very windy and cold Monday morning to get in that good work. Co-Q'd by Fidget Spinner and D2 Fidget lead the warm-up and kept time for the January Fitness challenge. Then we grabbed the sandbags and slam ball and set off on a brief ruck (taking a round-about path to [...]
Tag: Fidget Spinner
Tabata’s
10 men gathered this morning to exercise, laugh and break bread. Before I detail the workout just a simple reminder of the F3 mission statement. The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Disclaimer* and warm-up to open up the morning. [...]
Pitch Till You Win
I wanted to try something this morning to see just how competitive the PAX are. The rain quit just in time for us to warm up and begin our workout under the stars. Started with reps of curls, tri-ext, bent over rows, and overhead presses. Ten of each four count in cadence. Then the challenge. [...]
An Ode to a Stein
10 pax gathered in the gloom to commemorate a feat that will live on in our collective memories for a generation or more. YHC was blessed with the strength and fortitude to earn first runner up in the inaugural stein holding contest at the Oktoberfest in downtown Brunswick. Two other pax participated and fought the [...]
Monday/Funday
Monday dawned - but only after we finished out workout. That's right, the sun is getting up a little later these days, and their is a cool, almost cripsness in the air. Final analysis, it's a great time of the year to work out with F3 on St Simons Island. SO that's just what we [...]
Isometric/Plyometric
Having been somewhat absent from F3 for a while, I decided to poke my head in to say hello this morning. What better way to do that than by signing up to Q, right? I signed up to do 25 burpees a day during August and what better way to wrap things up than to [...]
Hops and Ladders
Hops and Ladders – 2021.08.09 Coming in HOT, I was ready to go. Q planned. Weinke in hand. PAX gathered at flags…well, flag location as neither flag was present! Welcome. Disclaimer. Let’s go Warm up: Mosey to pier for the view, the breeze, and the rotten fish smell Stretching on your own; Michael Phelps, arm [...]
Muggy – yep, just Muggy
11 guys showed up to take the DRP. Nice set of warm ups. 15 of everything (Happy 15th b-day @Tebow). Then we got to the thang. 3 Doras - 2 Mary's in between. Dora 1 - Merkins, Big Boys & Squats Dora 2 - Carolina Dry Docks, Russian Twists, Alternating Lunge Dora 3 - Alternating [...]
The Little Mermaid
14 men earned their daily red pill this morning! The weather was great and a little bit of rain was a welcome relief. After the disclaimer we did a big warm up to get the body primed for the Little Mermaid Beat Down. Arm Circles, over head claps, mosey, squats, lateral shuffles, skipping, butt kickers, [...]
A Storm was coming, and Elsa was her name
Five studs showed up this morning to take the DRP - in fact it was a very Respectable workout - all members of the PAX were north of 50. Hesy Louie, Mr Brady, Butterfinger, Fidget Spinner & YHC. I wanted to play a storm related soundtrack today, and then I thought, Tabatas go well with [...]
F3 St. Simons 