05/25/2021 - - Notice to the young guns?
Warm up Arm burners Good Mornings Don Qioxote Mosey down walking trail Jump Squats at every sign on right 1-6 – downhill Burpees at every sign on right 1-6 -…
Pax: Speed Square
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 - Knight School - Kettle Bell Curl Focus w/ Footrace Warmup
Workout Focus: KETTLE BELL TABATA w/ Curl Focus w/ a Footrace Warmup AO: Knight School ( 1 Hour ) 5:30 NJ LEO NOT PROFESSIONAL Listen to Body & Modify…
05/14/2021 - EC - Ring around K-Town
Warmup The Thang Mosey to the Music Park Imperial Squats and WW1s in 7s Crab Walking and Bear Crawling in between Excerises Mosey to the Court House Flutter kicks and…
04/22/2021 - - 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…
04/09/2021 - Disco Trail - Ruck w/ Light PT & Fast Ruck Parking Lot Intervals
Workout Focus: Ruck w/ Light PT & Fast Ruck Parking Lot Intervals 5:30a NJ LEO NOT PROFESSIONAL Listen to Body & Modify No FNGs *Ruck Optional Warmup in cadence: Side-to-Side…
03/13/2021 - Knight School - Tour De Knight School
Warmup: SSHx10 IC Good mornings x10 IC Arm burners x10 IC The thang Pax moseyed around the college stopping at the four corners for some KB PT. First stop Man…
03/27/2021 - Knight School - Birthday Bells
Disclaimer I am not a professional and my first kettle bell Q. Warm Up Arm BurnersForward arm circles IC (39) Reverse arm circles IC(39) Seal claps IC(39) SSH IC (39)…
03/24/2021 - - 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…