What is Tough…this or that?

I’ve been scrolling through F3 Twitter (for some F3 locations its their best way to communicate) and run across tweets straight from the top – F3 nation.  Different core principles, exercises, thoughts, lessons and some plain old truths.  The other day it was a simple statement: “F3 workouts should be tough.  So as I planned [...]

Cockroach Resurrection

I wore my reflective vest as I predicted that I would have to play "traffic cop" getting everyone to park on the perimeter of the OPES staff parking Lot - I wanted the center of the Lot cleared of all obstacles.  Rosebud was first to enter and it took some heavy encouraging to get him [...]

Arm Circles from Hell

I wanted to do my first Renegade workout without the long distance early morning running (which I hate), do it more intense than a hard run, and that meant intervals of box jumps and shoulder walking (the dreaded Walkdown Merkin and Bear Crawls). And I wanted to show that Arm Circles aren’t just for Warmups anymore…