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9/11 Merkin Waterfall Tribute

September 11, 2018 / Walk On / Leave a comment

If you are reading this, I am impressed and will keep this brief but with editorial comments to help the future of F3 Disclaimer Warmups - SSH x25, squat Jacks x 10, Willie Mays x 10 count, Mountain Climbers x 20, Plank Jacks x 20, 1/2 burpees x 20 Indian Run to Overton Park in … Continue reading 9/11 Merkin Waterfall Tribute

Tammy Wynette – 7/14/18

July 14, 2018 / jasonlrhodes / Leave a comment

19 PAX and two FNGs (Button and E6) done did that thang.   After warming up and a little mosey we did the "Stand By Your Man" to get the festivities started.  Temperature was perfect with near 100% humidity so that meant a good lather was started.  From Tammy Wynette we worked our legs and upper … Continue reading Tammy Wynette – 7/14/18

Screaming Shoulders Workout

June 15, 2018 / Walk On / Leave a comment

Intro Warmup - 15 SSH, 10 Smurf Jacks, repeat; Willie Mays, Copperhead Squats x 20 Grateful Dead x 5 rotations Index Card workout (index card with randomized order of 9 exercises given to each pair of pax. Bear Crawl Maze Lunge up and across hill then backward lunge down Jog 1/2 lap, sprint 1/2 lap … Continue reading Screaming Shoulders Workout

The Prayer Labyrinth

April 18, 2018 / Walk On / 2 Comments

The Thang: Warmup: SSH x 30, Willie Mays x 10 count, Imperial Squat Walker x 10, 1 legged Burpees x 5 each leg Indian Run to corner of Manhattan and Seminole Indian Duck Walk from Seminole to Clairmont Quadraphilia up the Trinity Valet Hill (4 minutes of Bernie Sanders up, mosey down) Joe Hendricks x … Continue reading The Prayer Labyrinth

Lunges and a visit from the Hulk..April 14, 2018

April 14, 2018 / jasonlrhodes / Leave a comment

7 PAX showed up and got better.  To the F3 brothers that didn't show up, you simply have to live with the fact you missed an opportunity.  Ask Cocky's watch if it was tired after the workout... Warm Up Willie Mays - 15 (1, 2, 3 count) Right over left leg - 10 (1, 2, 3 … Continue reading Lunges and a visit from the Hulk..April 14, 2018

Feb. 27 The VULCAN AO Peaches Beat Down

February 28, 2018 / f3peaches / Leave a comment

34 PAX including 1 FNG (Welcome Hansen) Warm-up: Jump Rope x25 High Knees x25 Butt Kicks x25 Side-Strattle-Hops x25 Willie Mays x15 Merkins x25 Ray Lewis x25 ~0.75mi run to Evergreen Hill Set 1 Jumping Lunges x50 (x25 each leg) Hill Run to Very Top Merkins x50 Back Downhill to Plank until all PAX make … Continue reading Feb. 27 The VULCAN AO Peaches Beat Down

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

2018-01-30 Peaches Circuit @ Vulcan

January 30, 2018 / f3peaches / Leave a comment

35 PAX including 1 FNG (AWOL) Warm-up: Side Strattle Hop x25 Willie Mays x25 Frankensteins x25 Bum Kicks x25 Ray Lewis x25 Cross Toe Touch x25 LBCs x25 0.5 mile Circuit Station Tour 3 Groups start at 3 seperate stations approximately 0.25 miles apart from each other: Prisoner Squats x25 -> Alternating Lunges x25 each … Continue reading 2018-01-30 Peaches Circuit @ Vulcan

Manhattan Stroll – January 18, 2018

January 21, 2018 / jasonlrhodes / Leave a comment

  13 PAX enjoyed a leisurely stroll up and down Manhattan Street in balmy 15 degree weather conditions.  These men got better and fought the urge to stay in their cozy beds. Warm Up Side Straddle Hop - 25 Mountain Climbers (Wide Leg) - 20 Ray Lewis - 20 Mosey to Manhattan Street 1st Set … Continue reading Manhattan Stroll – January 18, 2018

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