Or, Under the Rainbow
Tag: Uptown Girl
Just warming Up
Just warming up – 2022.06.13 D2 voluntold me to take the flags (both) and come on Monday. Later on the weekend he suggested I should take the Q. I guess if im going to be there mightaswell Q the Jailbreak – its only been a year or so… 5:31a - Welcome. Disclaimer. Let’s go Warm [...]
And Now for Something Different
Feeling sore from the Memorial Day Murph, I wanted to take matters into my own hands and make sure there was an easy-ish beatdown the day after. One way to make it a reality is to sign up and Q an easy workout. Done. A ship in the harbor is safe. But that's not what [...]
April Kickball
The PAX started with some side straddle hops and then a mosey to the ballfields. The rules were simple: everyone on the field while the kicker led the group in their favorite exercise. Then, the kicker’s goal was to make it around as many bases as possible, picking up a point per base. After the [...]
Moving Stones and Shooting Cannons What an amazing morning for a F3 beatdown. It was 68° and a little overcast when we started with a little disclaimer. Slowsie to the flagpole for a brief warmup so SSH, weed pickers, Don Quixote, arm circles and mosey to the light house. Then find a partner. The workout [...]
Sweet 16
I promised we’d be celebrating this morning, and a dozen pax met in the gloom to take me up on the offer. Theme was 16, since there were 16 workouts in February and I rocked every one of them. I don't know if I’ve ever had a perfect attendance month before. Warmup - batwing sequence, [...]
Wet and Sandy
The first morning of the new year was beautiful! 16 hard hitters kicked off 2022 with a beach beatdown! F3 introduction and disclaimer Warm-Up Arm Circles - small, medium, big - forward and backwards Roll out the neckPlank walkouts into peter parker, merkins, up dog, down dogSquats Side straddle hops Mosey to the beach. The [...]
It Pays to be a Winner
9 men tackled another D2 sandbag workout this morning on the beach! The weather was beautiful and after a DISCLAIMER we began warming up the body for the upcoming challenges!!! The Warm-Up Up Dog / Down Dog / Calf Stretch A few merkins and a few peter parkers Neck Rotations Squats Imperial Walkers Arm Circles [...]
Tabata’s
10 men gathered this morning to exercise, laugh and break bread. Before I detail the workout just a simple reminder of the F3 mission statement. The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Disclaimer* and warm-up to open up the morning. [...]
Pitch Till You Win
I wanted to try something this morning to see just how competitive the PAX are. The rain quit just in time for us to warm up and begin our workout under the stars. Started with reps of curls, tri-ext, bent over rows, and overhead presses. Ten of each four count in cadence. Then the challenge. [...]
F3 St. Simons 