The one that got away

I had a little fiasco on Tuesday morning, for those that have not heard. I missed BlackBerry’s HIIT workout because I accidentally set my alarm for 12:10 instead of 5:10 and found myself at st Simons community church at 12:30 am wondering where everyone was.   I think of that workout as the one that [...]

AMRAP for a 6’er

First and foremost, I appreciate the engineering that @chadsiri did to secure the F3 Flag to his mucho macho chick cruiser. Disclaimer (inserted my soapbox opinion on why we're staying in the lot...  only two PAX had reflective clothing on, we shouldn't be running along side of or on the road without proper protective gear) [...]

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…