Easter Beatdown

Happy Easter to all! Just a quick backblast on their mornings's workout. Disclaimer Warmup: SSH, Weed pickers, Jeff Imperial Walkers The Thang: Easter egg hunt. Each egg had an exercise associated. Golden egg was Dora1-2-3 with a rock. COT: Read an excerpt from He Chose the Nails by Max Lucado describing the gift God gave [...]

Auld Lang Syne (F3-style)

In another strong showing this week, 18 PAX showed up on a cold and blustery morning for the final beatdown of 2017, which went something like this…. Along with Hee Haw, D2, Sandlot, and Rich Nazzaro (who would be anointed as Luigi just a scant hour later), YHC rolled up to my own Q just [...]

Sledgehammer

First time Q, 9 in PAX this morning at St Simons Pier starting time 0700 and Disclaimer given. Warm up exercises and stretches before the festivities began. (10) Side Straddle Hops (20) Baby Crunches (10) Burpees completed before beginning rotation in Sledgehammer exercises that was: (10) Traditional Swings with sledgehammer onto tire and (5) thrust [...]

Take Me Out To The Beatdown

18 dedicated PAX, including 3 FNGs, looking to get bigger, stronger, faster, and badder took the weekend by the stones and showed up in the gloom for a beatdown that started with a disclaimer followed by a mosey to Jaycee Field at Mallery Park. Once at Jaycee, the quick warm-up consisted of: LBACF, 10x, IC [...]

July If I Asked You to Play F3 Kickball?

Sixteen brave PAX showed up for our 4th installment of F3 Kickball.  Since we had enough for two teams, we were able to modify the rules a little bit. Moseyed to ball fields and broken into two separate teams Streaker and Sandlot were are honorary team captains) General Rules and Exercises: On deck: Mini workout - next to bat [...]

Buddy Circuit

Shout out to the PAX for showing up this morning to kick off the Memorial Day Weekend, and the end of the school year for the 2.0's with a little warm up, intense exercise, and cool down.  The workout went as follows: Warmup:  20x Side Straddle Hop, 10x Windmill, Merkins (1/3,2/3,3/3) and 10x full, LBAC F&R [...]

Kickball, Mother MAY I?

Fourteen brave PAX plus one FNG showed up for our 2nd installment of F3 Kickball.  Since we had enough for two teams, we were able to modify the rules a little bit. Moseyed to ball fields and broken into two separate teams (Hashbrown and Sandlot were are honorary team captains) General Rules and Exercises: On [...]

Coupons Galore!

Friday morning, I checked and saw the Q was open for Sailor's Warning, and decided it would be a good time to do some more yoga beatdown and break out some cool stuff from my home gym.  That said, Saturday morning's workout was as follows: Warm-up: 15 SSH, RIP, high knees, butt kicks (3minutes total), [...]