Old but not out. 1st 50+ Beatdown
YHC led five vets through an OYO self-paced reverse ladder. I changed 13% of this workout to keep it spicy. Pax Sir Charles, CJ, Ozone, JZ & Slumlord-QIC
Man-ic Monday
Quaker was in need of Qs for the upcoming months, so YHC jumped on board to deliver a proper beatdown to start the local gloom elite off right for a week of excellence. The Thang was composed of four movements per super-set, with 10 reps per movement. The announced goal was 10 Sets, however, reality
Curb Your Enthusiasm
I was glad to be back in the badlands of East Colfax to serve up a heaping helping of "get better" to the famously faithful of the F3 Nation. The theme was "Be Excellent in the Mundane" WARMARAMA The Q handed out cinderblocks and ordered the pax to find a parking space as their Station
Nightmare on Elm St. 3 “The Dream Warriors”
Introduction YHC saw that the Q slot was empty for F3's premier Friday AO and he stepped up. Upon arrival, eyes rolled as the news was revealed that YHC was leading. Right off, a Pax protested too much telling the Q "it better not be another Nightmare on Elm St. Q". Unfortunately for some, you
Slumy’s Magical Mystery Tour
Per the command of the Great and Powerful Site-Q, I picked up the next available Q slot. I did not know that today was the Sixth Anniversary of Cougartown, the LEGENDARY AO where heroes are born. Learning this, I had to come up with a BootCamp of legendary stature... WARMARAMA The Pax moseyed over to
YO-YO-YOLO
Jitterbug needed a substi-Q, so I stepped up because that is what we do at F3. WARMARAMA For Warmarama the Q took the boys to the Quadragon for Merkins +. Following that experience, the Q led the intrepid souls to the drop turnabout at the school for the Thang. THANG The Pax did shuttle runs
Miles & Smiles
Background The scheduled Q had tummy troubles and texted YHC after my official bedtime hour to see if I could step up and lead The Hump. With limited hesitation, I accepted the opportunity to lead Natville's Finest. W.A.R. The Mother Ruckers and Fast-holes splintered and the core contingent moseyed to the Red Gate. THANG The
Murder Mile
It was a good and glorious morning for mayhem delivered in the form of a four-corner mosey peppered with a healthy portion of burpees. W.A.R. Side Straddle Hop (20IC) THANG The Pax ran around Irving Park Elementary stopping at each of the four corners to perform 10-OYO burpees. In total, the Pax chaulked up one
Phil Conner’s Revenge
YHC arrived right on time and gave the welcome and we got to it. Warm-a-rama We started off with a brisk mosey to a downrange parking lot and performed dynamic stretches in the form of toe touch jump squats, pendulum arms swing, Sun Gods, and Jump Split-Squats. THANG 1 Instruction: The Pax picked their favorite
German Fitness Supermodel Spectacular
Your boy rolled up to SCK at 5:28 just in time to give the salutations and F3 liturgy. 11 hard rocks were on deck to get better together. YHC guided the wary Pax to drop point and led those virulent warriors through the following German Fitness Supermodel Spectular workout. W.A.R. Squat Circles Side straddle Hops