06/23/2021 - The Senior Class - Roll call

Intro/disclaimer Goals-flexibility, strength, cardio, core, balance stretching and breathing, high knee lunges, neck circles, hill billies, good mornings, good nights, imperial walkers, Abe vigodas lap1 coupons- curls, triceps, osprey, rows,…

06/02/2021 - The Senior Class - Coupons

Intro and disclaimer Breathing and stretching, head circles, good mornings, good nights, Abe vigodas Lap1 round 1 w/coupons Q led- curls, triceps, press, rows, squats, urkins, imperial walkers, hill billies…

05/28/2021 - - Recognizing Advantage Q3.4

Jackson, Sullivan, and Roll Tide were also with us but their names wouldn’t come up This Chapter focused on leadership skills: Four of them being Vision, Articulation, Persuasion, and Exhortation.…

05/26/2021 - Expansion - Senior Class Round 2

Disclaimer, goals breathing and stretches, head circles, good mornings, good nights, Abe vigodas, high knees 1 lap, .20 mile squats, arm circles, imperial walkers, low back twist, Merkins, cobras 1…

05/26/2021 - Expansion - Tower miles

A good 2.87 miles at somewhere between 15:50. & 16:10 pace.  Never Happened swears his pace is correct. Prayers Fire Ant Treva Runts M Goldsboro family on loss of child…

05/19/2021 - Expansion - Getting started

Explain F3, disclaimer, mission, core principals, motto Goals- flexibility, cardio, strength, balance and core the thing- breathing and stretches, head circles, good night, good morning, Abe vigoda,low back twist, cobra…

05/15/2021 - Double Play - Turned 2

Lt. Dan sort of jokingly put YHC down for a Q while we were enjoying a meal before heading to Grow Ruck!  YHC thought about it for awhile and we…

05/11/2021 - The Swamp - CLIMB

14 men CLIMBed this morning. warmups: SSH, hillbillies, sumo squats, arm burners, butt kickers, don Quixote’s, tenn. rocking chairs, dancing bears, high knees the CLIMB- Crab Cakes, Lunges, Imperial Squats,…

F3 Kinston