Decided to bring back my first Monday Q. Seven pax gathered in the surprisingly less humid gloom. We had two visitors. Poo Bear from South Carolina and Grout from Charlotte. Mosey to alley behind Strothers. Warm up included arm circles, tempo squats, walk out merkins, and imperial walkers. Mosey to Mellow. We were a little [...]
Tag: mr brady
Back down the ladder
11 HIMs gathered to better their physical and mental health this morning. We started with some warms of LBAC, Overhead Claps, Weed Pickers, Finkle kicks, SSH and burpees. Mosey one lap around the parking lot to get stretched out and we were off. We started up at the start of the cones at the cross [...]
Countdowns
Had seven pax for the workout this morning. Started with a brief warm up and short mosey to benches by pier. Did round of descending numbers of dips/sit ups with a step up on each leg in between. Set of nine of each , eight of each , seven of each and so forth until [...]
Cold and Misty
Chose to work out in the living room with the cold temps, stiff wind and misting rain. Seven pax gathered to start the week of right. Pretty straight forward workout. We completed three sets of Merkins, Squats, LBCs and Step Ups. Some chose to replace the step ups with box jumps. Each set was comprised [...]
Who has the Q?
5 pax posted in the cold but refreshing gloom to get in the work. But who has the Q? An all-important question. The rundown - D2 originally signed up to lead yesterday early afternoon. But then out of nowhere, Blackberry posted about how awesome the Q he had planned for Ironman would be. D2 had [...]
Respect Your Elders
8 HIMs got after it this morning with the senior crew continuing to out-post the young guns. Here's how it went The Thang Disclaimer SSH x 20 10 burpees OYO Mosey out carpool lane, stopping at main road Jack Webbs up to 8/32 Mosey to bus lane Three man weave* SquatsLBCsFluttersCarolina dry docksPlanks Mosey to [...]
Mumblechatter C -B.O.M.B.S Part II
There was no Q for the morning but seven pax showed up to strengthen their minds and bodies so we winged it. Fresh off yesterday's workout I thought we could modify it a bit and it would work for today. After a warm up of arm circles, tempo squats, and weed pickers we got right [...]
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. [...]
Stroll in the Park
Seven pax met in the balmy morning air for a stroll in the park. Pretty simple. All we did was stroll to the lighthouse and back. I threw in some exercises to make the walk more challenging. Squats at every bench on left, dips on every bench on right, sit ups at each light (working [...]
F3 St. Simons 