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…
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…
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,…
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…
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…
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…
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…
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…
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…
Hill Workout SSH x 10, Squats x 10 Strategies for running hills run .5 mile to west road one mile Loop. Oyo most did 3 laps back to splashing woodies…