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
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
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
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
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
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
Date: 5/5/2022 Workout: Closing Time Location: Jaycee Park Pax: Renaissance (Respect), Burgundy (Respect), The King, Snooki (Respect), Slider, Snow White (Respect), Rabbit (Respect), Red Line, Chase, Gherkin, Mudflap (Respect), Dortmund, Flo, Flat Rate (Respect), Apollo (Respect), Triple Lindy, Striker, Gridlock (Respect), Fore (Respect), Raptor, Patch (Q) YHC’s last Q was back in December at Cougartown.
Today's theme was "be fully present". It is easy to rush through exercises (or life) and not appreciate the moment we are in. When we unpack the details that make up the big picture, we see so much more. The Q encouraged the Pax to reflect on each moment that makes up their day and
INTRODUCTION The brave and virtuous Pax of Greater Natville & beyond joined YHC for a plyometric extravaganza of legendary proportions. YHC regrets not visiting this premier AO beforehand, however, YHC left with a great appreciation for future devilish self-improvement opportunities at the situs. SQUAT & LUNGE VARIATIONS [single-counts] BROAD JUMP into REVERSE BROAD JUMP 180▫
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