05/01/2021 - - Run for Rochelle
These horses ran today. Warmup: Tour of Holloway Park: station 1: SSH, Don Quixotes, Butt Kickers, High Knees Station 2: H/U Merkins, Imperial Squat Walkers, Arm Burners Station 3: Freddie…
Pax: Goggles
04/29/2021 - Row the Boat - Brick workout
WELCOME AND DISCLAIMER: We circled up in the parking lot and it was here that I welcomed everyone to Row the Boat! I announced that I was not a professional…
04/22/2021 - The Silverbacks - Slow Motion Burpees Earth Day
Welcome and Disclaimer: A beautiful morning with clear skies and crisp temperatures welcomed us to Barnett Park. I introduced myself to the group and stated the obvious, that I am…
04/20/2021 - Expansion - Around the Block
“Around The Block” This was the first day of Expansion in LaGrange. We shall call the Tuesday workout “The Garden Spot”. We began with Intro and Disclaimer. Warm up consisted…
04/06/2021 - The Swamp - Crossing the Swamp
Warm Up Arm circles Good Mornings Don Quixotes Thang Pole Work 10 Lunges 20 Merkins 30 BBsitups 40 Squats 50 Overhead claps 60 second Plank ( I was asked if…
03/24/2021 - Freedom Ruckers - The Mirkin Mountain
Warmup Collard Pickers (10) Hamstring stretches (10 seconds each leg) Core stretch (30 seconds) Side straddle hops (20 in cadence) Exercise Ruck to courthouse Count off 1 and 2 between…
03/20/2021 - Expansion - So much more than One Letter, and One Number
It was truly an honor to Q here at the Kinston expansion, Holloway Park! These men have been on fire with F3, and have truly raised the bar on how…
03/22/2021 - The Floodzone - 40 Minute Tabata
Warm Ups Arm Circle Forward 10 Cadence Arm Circle Backwards 10 Cadence Good Mornings 10 Cadence Side Straddle Hop 10 Cadence Butt Kickers 10 Cadence High Knees …
03/19/2021 - Q-Source - Q source Q2.2
The topic of discussion was: Igniting A Palpable Desire For Movement. Pax talked about personal experiences. Attempts to headlock new potential PAX. Others ideas to help continue to grow F3…
03/18/2021 - - Burpees, and then Burpees, and then Burpees…
Fruity Pebbles was also there, but couldn’t list him above… YHC roped him into riding down to reunite with some of the guys since he is Q’ng Saturday too! Found…