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
The One with Monkey Humping Goblet Squats
AO: Shake Weight Date: February 7, 2023 Time: 5:30 – 6:15 AM Location: Tanger Building Subterranean Parking Deck PAX (20): Houlihan, P-O-E-H-L-E-R, Phoenix (RESPECT), Bloomer, Stretch (RESPECT, Matlock (RESPECT), Oil Slick, Crawlspace, Frosty, Gekko, Don't Cha Know, STP (RESPECT), Bulldog, Linda (RESPECT), Wojo (RESPECT), Butterball, Fannie, Detention, Heimlich (RESPECT, Drifter (QIC) WARM-A-RAMA 10 SSH IC 30
Big Mary
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
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
Lets Do This
Date: 11/17/2022 Workout: Closing Time Location: Jaycee Park Pax: Gridlock (Respect), The King, Stryker, Expired (Respect), Flo, Ding Dong, Dortmund, Rabbit (Respect), Apollo (Respect), Flat Rate (Respect), Patch (QIC) Mission Statement was given. Modify as necessary. Warm A Rama Al Gore at the Fla Mosey over to the wall at the rec center Hold Plank
Going backwards to go forwards
8/9/22 Pax in attendance Black Swan, Ladeki, Flamingo, Wojo, Mall Cop, DQ, JWoww, Stick Shift, Kazaam, Matlock, Wilma, Red Dragon, Blow Out, Norwood (Q) Warm-0-rama Stretches, 400 meter mosey The Thang 200 meter backwards run followed by 800 meter forward run (2x) 100 meter backwards run followed by 400 meter forward run (3x) 50 meter
Slammin Sammies Leg Day
Date: 6/15/2022 Workout: Slammin Sammies Smackdown Location: Lindley Park Pax: Fried Rice, Short Squeeze, Nancy, Houlihan, Belshnickle, Sir Charles, Amphibious, Stella, Nancy, Snakes on a Plane (QIC) Great morning with the temps in the mid 70’s The Mission of F3 is to plant, grow, and serve small workout groups, for men, for the invigoration of
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
21
Five Pax showed up at the Bench for a beatdown of epic proportions. The workout design reflected the cycle of grief one goes through after experiencing loss. After the tragic events in Texas, I thought it fitting to set the number of reps at 21. Akron did the same thing early this week, and it