In a very cold morning, I was joined by Loveseat, Siri, Dodgeball, War Chicken, T.C. and Fidget Spinner for a Musical Beatdown prepared by yours truly. At 5:30 we ran towards the end of the pier for a quick warm up: SSH X 20 Weed Pickers x 20 LBACs front x 11, LABCs back X [...]
Tag: Siri
Team time
Eight men met in the gloom for a little fun this morning. It was cold as balls, so we tried to keep a challenging pace to stay warm. started by breaking the Ironman rules and moseying around the parking lot. On the other side, we started lieutenant Dans - one lunge, 4 squats, 2 lunges, [...]
Boomer brings some Lexington SC favorites!
Siri- thanks for having me today. Backblast- 1.18.20 Disclaimer, prayer 11 PAX posted today and YHC was able to show some F3 Lexington favorites. Mosey to flag pole. Count off for partners- one partner on one side of field near pole, one partner on the other side of field near tree. Perform the exercise YHC [...]
Accelerate!
9 men met in the gloom to attack the week head on and better ourselves. Six of us made it on time, and Fidget Spinner, Ricky Martin, and BlackBerry were fortunate to find us warming up on the pier. They redeemed themselves by bringing it hard in the workout. Warmup at pier - Jack 100 [...]
Pulling Into the Station
10 of us convened for a cold morning of weighted station work at Renegade The Thang Mosey to the bus lane, weights in tow While we did COP, each PAX took a turn carrying a sandbag down the bus lane and back COP: SSH J-Lo Flutter Big boy situps (Jeff) Imperial Walkers Merkins Squats Macarenas [...]
Dora the Widowed Explorer
F3 Sailor's Warning - January 11, 2020 Ladies and Gentlemen, Boys and Girls, welcome to the official F3 St. Simons Backblast for Sailor's Warning. This was my first time Q'ing a Saturday but I wasn't too concerned about filling up the hour of time. I showed up back in August for a regular Monday morning [...]
Fifty-Fifty
Lately us older guys have outnumbered the younger guys. For my first Q I decided to group exercises in groups of fifty in order to honor the outstanding attendance of our nearly there or over fifty contingent. Warm up: Weed Pickers, LBCs, Finkel Kicks, SSHs Thang: Group 1 -25 LBCs, 15 Flutter Kicks, 10 Freddie [...]
Q Baby
Q Baby 2020.01.06 It was the first Jailbreak workout of 2020…and I have the Q. I didn’t expect to be the baby of the group though…. 4 PAX joined me in the early (and chilly) gloom to get after it and start the week right. Warm-O-Rama: HuggersTapy TapsFinkle KicksSSH **Mosey to middle of pier** The [...]
Morning Q
5 brothers gathered for a morning workout. Warmup of weedpickers, LBAC, overhead clap, seal claps, finkle kicks. Rotated merkins and abs and squats and lunges to get us warm. Mosey down entrance road to Frederica and did firemans carry then back pack. One knee got a little strained on a dismount. Carried him back and [...]
Childs Play – The Last Workout of the Decade
Childs Play - Chutes and Ladders, Spin the Bottle and Last F3 Workout of the Decade
