din·gle·ber·ry [ˈdiNGəlˌberē] NOUN dingleberries (plural noun) US informal 1). a foolish or inept person. vulgar slang 2). a particle of fecal matter attached to the anal hair of an animal. In an attempt to get banned from backblasts by the nantan, I decided to go a little NSFW after my morning Q. That said, if [...]
Tag: Milkbone
Iron Man without a plan
Six pax met in the gloom this am. We got after it. “jack trio” warmup - 25x IC of side straddle hop, then seal jacks, then plank jacks. Supersets 7x IC (14 reps) each of curb merkins, decline merkins, flapjack curb merkins, and incline merkins. 20x IC weighted tempo squats, 15x IC regular squats, 10x [...]
1,000 Points of Light
7 total PAX braved 36 degree temps to get the blood flowing. In a nutshell, here's what we did: Warm-up: Leg lifts and squat hold. 41 SSH-in remembrance of George H.W. Bush, 15 Don Quixote, 15 Weedpicker Mosey long way around parking lot back to cones. The Thang: Inchworm, bear crawl, side crawl, bunny hop along [...]
Flight Training – Embrace the Suck
5 studs (in the dark) showed up to take the DRP - rosebud, heartbreaker, dodgeball, milkbone, uptown disclaimer - excellent one too - I mean a moving one. Was really great! Warm up: 🔥 SSH - tons arm circles - almost took off tempo squats - great job (Duke) Carolina dry docks - yes Duke was [...]
48 Ways to Celebrate
Today, November 6, is my 48th birthday. I've only been coming to F3 SSI for a couple of months and have avoided Q'ing my first workout - but I decided that a valiant attempt to Q my first workout would be a noble way to begin my 49th year of life on this rock. Although [...]
Achey Breaky Legs
The gloom saw 10 men come out for a full moon beatdown in the fall breeze of the OPES parking lot. The Monday MURPH lingering in the arms of YHC, legs had to be the ultimate focus of this morning's activities. Disclaimer Warm up 11 Weedpickers IC Quad stretch Each leg 22 SSH IC 22 [...]
Monday Murph
Conditions were cool and ideal for MURPH Mosey to SSE 100 Pull ups 200 push ups 300 squats mosey to Flag for COT. It was dark so I couldn’t critique Loveseat’s merkin form. Rosebud has trouble keeping count since he couldn’t see his wood chips. The PAX also agreed that Dodgeball missed another opportunity to [...]
SALAd
8 pax met in the gloom this morning and got after it. Fidgetspinner wins the award for most ninja-like presence at a workout - I had no idea he was there until we counted off. warmup - SSH, Jeff imperial walkers, macerenas the thang S - shoulders and chest A - arms and back L [...]
First Day of Fall (S GA Style)
An autumn-like 72 degrees yielded mumblechatter about enjoying the first day of 'Fall' in the gloom on this Thursday gathering. YHC opened with the disclaimer and a quick (albeit rusty) rundown of the 5 core principles of the F3 Workouts (Free of Charge, Open to all men, Outside (rain or shine), Led by the men [...]
Turning Rain into Pain
Five fellow pax weren't going to let a little rain keep them from a good morning beatdown. (As a side note, I would have probably slept in too, but it was my Q... just sayin'). Anyway, I had to scramble to think up something to do under the cover, but the rain wasn't bad, after [...]
