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 [...]
7 PAX appreciated the Beautiful, Breezy, sub 80 degree GLOOM for the Renegade beatdown. It was NICE. As I planned the Q the prior 3-4 days, I kept thinking about 10’s; 10 reps, 10 types, for some reason the number TEN revealed itself…so I decided to make that our theme and went with it. Warmup: [...]
So the sandbag portion of the workout form Saturday left a few of us feeling kinda crappy on Monday morning, so when D2 fartsacked on his Q Monday morning, I hopped in immediately and did the recovery workout that I wanted. Mosey to the pier, extended arm warm up (watch a shrimper go by in [...]
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 [...]
It was weds late morning when CowTipper notified he could not make the next day's Renegade Q. I waited for any takers then started to plan the workout - Do ah Diddy's were making the cut. I arrived 15 minutes early and enjoyed the quiet gloom, resting on a bench as I only slept about [...]
We played kickball and everyone had fun. Prayers and announcements and then coffee at Palm Coast. Welcome FNG’s Baby Shark and Brownie.
Moseyed to 7th Street and played barefoot ultimate frisbee on the beach. Final score was 8-6 but everyone was a winner with a great workout. Welcome David Britt, aka Flip Phone, from Atlanta.
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…
(3) A.L.A.R.M. or an almost mayday! July 22, 2019 I was excited to sign up for a Monday Q but also nervous as it was only my second one. Some new guys would be there as well as a lot more terrain to move about. I had a plan brewing for a few weeks but [...]
Quick backblast. We came and got after it. Warmed up with the usual - SSH, don quixotes, weedpickers, Jeff imperial walkers. Around the bases - bear crawl to first, 10 burpees, crab walk to second, 20 merkins, spider crawl to third, 30 crunchy frogs, high knees home, 40 monkey humpers Sandbag toss across the fence [...]