Reindeer’s TABATA beatdown #GowitDFlo #day3

By |2023-12-14T09:36:47-05:00December 14th, 2023|Categories: #CSAUP, Slammin' Sammy's Smackdown, Uncategorized|

Date: 12/13/2023 AO: Slammin' Sammy's Smackdown Mission: Our mission is to plant, grow, and serve small workout groups for men to invigorate male community leadership. Disclaimer: I am not a Professional. These are merely suggestions and you do them at your own risk, up to not doing them at all. Warm-A-Rama: Mosey near the baseball


Murder Mile

By |2022-03-15T11:03:30-04:00March 15th, 2022|Categories: #bandofbrothers, #CSAUP, #f3counts, #HillsAreAlive, #ironsharpensiron, Burpees, F3, Fenceline, Greensboro|

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



By |2022-03-03T15:49:06-05:00March 3rd, 2022|Categories: #bandofbrothers, #CSAUP, #f3counts, #ironsharpensiron, F3, Greensboro, NC, Uncategorized|

INTRODUCTION The Pax of the Shire were treated to a "micro-movement" beatdown of epic proportions. Read on to learn more. W.A.R. The boys ran a short mosey to Summerfield Elementary for Sun God variations and other special movements, such as, suspended L-Sit to Table-Top Bridge & Accordion Plank Walk-Outs off the curb. THANG In between


3rd Annual Bo Derek CSAUP

By |2021-06-24T18:22:46-04:00June 24th, 2021|Categories: #bandofbrothers, #CSAUP, #f3counts, #ironsharpensiron, Burpees, F3, Greensboro, NC, Nordic Tract|

The third annual Bo Derek got off without a hitch at 6am (two hour time limit this year). This year the challenge got bumped up a notch by adding cinder blocks at each end of the football/soccer/futbol field with crawl, lunge, trot and hopping variations resplendently demonstrated by yours truly. The boys cycled through all


2021 Blackbeard Challenge

By |2021-05-30T21:13:39-04:00May 30th, 2021|Categories: #CSAUP, Greensboro|

Blackbeard Challenge Saturday, May 29th, 2021 0600-0800 36.123039, -79.88063034565 67 °F, 98% humidity Pax The 2021 Memorial Day weekend marked F3 Greensboro's 5th time participating in the Blackbeard Challenge in support of the Matthew A. Pucino Foundation. Each year, the Foundation issues a new challenge featuring running/rucking + a diabolical combination of exercises. The men


Cast Your Burdens Down

By |2021-01-15T12:44:30-05:00January 15th, 2021|Categories: #bandofbrothers, #CSAUP, #f3counts, #ironsharpensiron, Burpees, F3, Greensboro, NC, Sonofabench|

The first Stonehenge was completed on June 26, 2020. Normally, I repeat event style workouts around the same time period as the previous event. However, the nature of tension and conflict between chapter members following the 2020 elections, led me to push the schedule up on this event and the Triple Lindy too (May 1,


De Oppresso Liber

By |2020-05-23T15:46:27-04:00May 23rd, 2020|Categories: #CSAUP, Greensboro|

Blackbeard Challenge Saturday, May 23, 2020 0630-0815 36.123033, -79.834674 63 °F,  100% humidity, wind 1.8mph from WSW Pax STP, Patch, Buck, Phoenix, Earhart, TPS, WoJo, Byrider, JR, Spike, Beacon, Rapunzel (FNG), Robin Hood, Daughtry, Butt Fumble, Bed Bug, J Love, Poehler, Slowpoke Rodriguez (FNG), Don'tcha Know, Amelia, Hall Pass, Wicked, Jitterbug, Drysdale, Spamalot (#DashPaxStrong), Matlock,

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