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Jiffy

“Better work hard or you might as well quit”

August 7, 2018 / f3mayhem / Leave a comment

TOO HYPE Mosey to JT Park SSH x25 IC Imperial Walkers x25 IC   CAN'T TOUCH THIS Circuit style workout that included: Dips LBCs Burpullups Shoulder taps Big Boy Sit-ups More Burpullups Air Squats Rows Prayer Squat Gotta have more Burpullups! Jumping Lunges Merkins Flutter kicks   HAMMER TIME Played the pop classic tune "U … Continue reading “Better work hard or you might as well quit”

Cover Your Six – Gloom Mountain – 7/23/2018

July 24, 2018 / f3ping / Leave a comment

16 PAX posted for a cadence, count, and cover your six tutorial. Warm Up SSHx 30 in cadence Willie Mays x 15 in cadence Ray Lewis x 25 in cadence LBC’s x 50 The Six Mosey to Simmons and back to Gloom Mountain making sure to go back for the 6 Merkins x 25 Flutter … Continue reading Cover Your Six – Gloom Mountain – 7/23/2018

The Pack – 6/22/18 – The Easy Thing (?)

June 22, 2018 / f3mayhem / Leave a comment

10 PAX met up on a beautiful Friday morning to do what was described as the easy thing.  Welcome FNG Prince. WARMUP Imperial Walkers x 20 SSH x 20 Ray Lewis x 20 Merkins x 20 LBC x 20 Arm Circles x 20 Thors x 10 Indian Run until all had their turn THE EASY THING … Continue reading The Pack – 6/22/18 – The Easy Thing (?)

Gloom Mountain – 6/11/2018 – Spider-Man

June 13, 2018 / f3ping / Leave a comment

19 PAX posted at Gloom Mountain for a Spider-Man Dora.  Welcome FNG’s Tumbler & Chubbs Warm Up SSH x 30 in cadence Merkins x 20  Willie Mays x 20 in cadence Michael Phelps x 10 in cadence  Merkins x 20 Squats x 40 Merkins x 20 Mosey to the track 1 mile Indian Run Mosey … Continue reading Gloom Mountain – 6/11/2018 – Spider-Man

BEARy good Monday – 5/14/2018

May 14, 2018 / f3ping / Leave a comment

17 PAX bear crawled all over Gloom Mountain.  Welcome FNG’s Drama and Hooch.  Beaker from Johnson City made a guest appearance as well. Warm Up SSH x 30 Merkins x 29 Willie Mays x 20 Merkins x 10 Ray Lewis x 20 Burpees x 15 Mosey to Simmons back lot PAX partner up for a … Continue reading BEARy good Monday – 5/14/2018

The Pack Getting Schooled

April 27, 2018 / abenderka3 / 1 Comment

We have been working out at this site for over 7 months, but this is only our 2nd workout as official F3 AO.  The standard is to workout, then go over a short devotional and discuss.  In saying this, we did the standard, but I left off Name-o-Rama and didn't get a picture.  I knew this … Continue reading The Pack Getting Schooled

The Snake (and a word on 2nd F)

April 22, 2018 / f3barneyfife / Leave a comment

YHC enjoyed what I believe to have been only my second Q at The Forum.  Here is a quick Backblast to commemorate that workout. Conditions: 50 and warming, dry, full sun...as good as it gets. PAX: 16, including FNG "Roadrunner" WARM UP IC SSH IC Imperial Walker IC Arm Circles > Raise the Roofs SC … Continue reading The Snake (and a word on 2nd F)

2-10-2018 Sparrow’s Insecticide

February 11, 2018 / georgeisonaroll / Leave a comment

What doesn’t kill you can kill your friends. Welcome Dilbert. Disclaimer: don’t hurt yourself. Warmup 20 reps of each of these: The first exercise is: Side Straddle Hop. Starting Position. Move. In Cadence. The next exercise is, Prisoner squats Starting Position. Move. In cadence, down up on my command The next exercise is, Ray Lewis … Continue reading 2-10-2018 Sparrow’s Insecticide

Cone Drills – February 3, 2018

February 3, 2018 / jasonlrhodes / Leave a comment

36 PAX including one FNG came together on a beautiful Saturday morning to knock out cone drills and get better.  Remember, pain is just weakness leaving the body... Warm Up Burpees - 10 Mountain Climbers - 25 Side Straddle Hops - 25 Jack Webbs - 10 Freddy Mercury - 25 Mosey around Homewood Park track … Continue reading Cone Drills – February 3, 2018

Ping’s Rain and Pain – 12/20/2017

December 20, 2017 / f3ping / Leave a comment

8 PAX braved the downpour for some pain sprints at Gloom Mountian Warm Up SSH x 30 Willie Mays x 20 Imperial Walkers x 15 Ray Lewis x 20 Little Baby Arm Circles x 15 front and back Indian run around the parking lot Sprint workout Do workout x 10 then sprint across parking lot. … Continue reading Ping’s Rain and Pain – 12/20/2017

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