Big Mary

By |2023-01-31T13:24:39-05:00January 31st, 2023|Categories: #bandofbrothers, #f3counts, F3, Greensboro, NC, Shake Weights|

Ten gloom gods from the far reaches of Natville descended upon the hallowed ground of the K&W basement to complete the following self-improvement activities. Warmarama Clap-Backs Noland Ryan Wojo Squats The Thang Instructions: Complete the following super-set doing five single-count reps for each exercise. After completing the super-set, run to the first cone and return


Keep It Movein’

By |2022-09-25T22:43:56-04:00September 25th, 2022|Categories: #bandofbrothers, Wakanda|

Date: 9/24/2022 AO: Wakanda  Started @ 7:00 AM, welcome the Pax, stated the mission, and the disclaimer then got down to business! Warm-a-Rama: @ shovel flag, Sun God's (frontward/backward) x10, mosey around the traffic circle in front of the school then mosey to the courtyard, STOPPED, Side Lunges (6x each side), String Rippers x10, Hung


“Light the Way”

By |2022-09-21T10:16:35-04:00September 21st, 2022|Categories: #bandofbrothers, Slammin' Sammy's Smackdown|

Date: 9/21/2022 AO: Slammin' Sammie's Smackdown Warm-a-Rama: I arrived at the AO about 5:20, a few minutes to set up, lost some time, and arrived back at the shovel flag about 5:32 viewing the Site Q, Snakes-On-A-Plane, warming the PAX, lol! Thanks "Snakes!" I wrapped up Warm-A-Rama with Merkins x10, Plank Jacks x10 IC, and


W-C-W! (Work-Crawl-Work)

By |2022-08-03T15:46:16-04:00August 3rd, 2022|Categories: #bandofbrothers, Latham Grinder|

Date: 8/01/2022 AO: Latham Grinder At 5:30 AM, I welcomed everyone, proclaimed the F3 Mission, made mention of the Splinters cutting out, and began with a short mosey/Warm-o-Rama on the way to the Thang! Warm-a-Rama:  As we were on our way to the Cathedral Church off of N. Elm/back of Murrow Blvd. we stopped and


Go with the Flo!

By |2022-06-02T08:57:50-04:00June 2nd, 2022|Categories: #bandofbrothers, #ironsharpensiron|

Date:6/01/2022 AO:  Local Honey The idea for this workout came from a variation of my 1st VQ. I grabbed most of the exercises and figured I'd go with the flow. A workout that continues without breaks giving a constant movement. 4 stations with 3 exercises per station with drills between - a simple workout with


Moving from Me 2 We #grindtime

By |2022-05-26T07:49:23-04:00May 26th, 2022|Categories: #bandofbrothers, Latham Grinder|

Date: 5/23/2022 AO:  Latham Grinder The idea of this workout is from my pastor's sermon referencing Mark Chapter 6 specifically on the feeding of the five thousand with 5 loaves and 2 fish. Mainly, the 12 disciples had to feed the 5,000 and Jesus continued to bless the baskets of five loaves and 2 fish.

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