#bandofbrothers

Where the Wild Things Were

By |2021-12-01T11:50:41-05:00December 1st, 2021|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, Death Star, F3, Greensboro, NC|

W.A.R. Side Straddle Hops + Sun Gods-Extra Wide forward & Reverse + Wojo-Squat X Stretches Thang Commercial Breaks: Turk & Burps + Wheel Barrows Animal Movements Gorilla Walk Duck Walk Red Dragon Crawl Bear Crawl Crawl Bear Scaredy Cat Walk (Pike walk forward on fingers and toes: Forward/Facing Left/Right) Inchworm w/ Merkin (Performed In-place) Frog

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Turkey à la Slumy

By |2021-11-23T11:56:59-05:00November 23rd, 2021|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, F3, F3 Kids, Greensboro, NC, Shake Weights|

The pax teamed up in pairs and crushed the following supersets. The Thang THRUSTER [X20SC] UPRIGHT ROW [X20SC] RANDYS [SIDE ARM RAISE WITH DUMBELL MOVING ARMS FROM SIDE 6” AT A TIME FOR A 5 COUNT AT EACH POSITION UNTIL ARMS EXTENDED STRAIGHT UP & BACK DOWN TO START POSITION] KURPEE [BURPEE W/ KETTLEBELL SWING

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Musical Mystery Tour @ Blueline

By |2021-11-18T08:51:22-05:00November 18th, 2021|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, Col "Hard" Fax, F3, Greensboro, NC, Uncategorized|

Introduction The Q was greeted by the shining smiles of Cotton Tail and Pitino when he arrived at the AO. The F3 Introduction was delivered with unparalleled precision, and after some chit-chat, we got after it. Warm-A-Rama consisted of starting the Thang. The Thang consisted of 3 musical AMRAPs. The Merkarena consists of a Plank-Jack

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A Few of My Favorite Things

By |2021-10-05T22:15:55-04:00October 5th, 2021|Categories: #bandofbrothers, Wakanda|

Date: 10/02/2021 AO:  Wakanda Hey, this workout was off-the-cuff, a few of my favorite things within a workout, but with some FloJo flare!! A little work, a little run, a little work, little fun, and "Boom," a beatdown ending the week with a smile! I welcomed everyone, proclaimed the F3 Mission, and causally continued to

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Captain Insano’s Revenge @ the Blue Plate

By |2021-09-29T08:15:01-04:00September 29th, 2021|Categories: #bandofbrothers, #f3counts, #HillsAreAlive, #ironsharpensiron, Block Party, F3, Greensboro, NC|Tags: |

It was a cool 80 degrees when yours truly strode into the AO. The poor unsuspecting Pax arrived in good spirits. The Q gave the classic F3 introduction and put the B.O.G. to work. W.A.R. HUG THYSELF TWIST MONSTER LEG CIRCLES STANDING ROLL OUT (touch your toes and rag doll yourself back to an upright

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The Heat is On – Full Body Style

By |2021-09-26T18:44:06-04:00September 26th, 2021|Categories: #bandofbrothers, Wakanda|

Date: 9/25/2021 AO:  Wakanda Hey what can I say, stories are my thing. And today I told a good one. Just catch me in the gloom and we'll mumble chatter. Back 2 the business at hand. The idea around the workout was "togetherness". It was September 25th, so the highest rep would be 25. I

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To Infinity and Beyond @ Sad Clown Killer

By |2021-09-23T14:06:08-04:00September 23rd, 2021|Categories: #bandofbrothers, #f3counts, #HillsAreAlive, #ironsharpensiron, F3, Greensboro, NC|

The theme of this workout was to "infinity and beyond". The Pax ran a figure eight loop with four stops along the way. There was a "wall" station, a Merkin (push-up) station and plenty of creative "hill work" at the inclines. All got better. W.A.R. HUG THYSELF TWIST MONSTER LEG CIRCLES STANDING ROLL OUT WALL

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B is for beatdown

By |2021-08-05T20:50:30-04:00August 5th, 2021|Categories: #bandofbrothers, #f3counts, #HillsAreAlive, #ironsharpensiron, Burpees, Closing Time, F3, Greensboro, NC|

The Q had the privilege of leading twenty-eight studs at Closing Time. He promised them a classic beatdown. He delivered. Warm Up Mosey to the parking lot in front of the Red Gate at Country Park. Side-Straddle-Hop [20 In Cadence] Toy Soldier [20 In Cadence] The Thang Instruction: Starting at the Intersection of the Red

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