Cloudy With A Chance of Powers

By |2024-05-14T09:06:26-04:00May 14th, 2024|Categories: F3, Greensboro, Shake Weights|

Date: 14 May, 2024 AO: Shake Weights QiC: Boy Wonder PAX: 15- City Slicker, 50CC, Poehler, CJ, Drizzle, Wojo, Fannie, Graffiti, Cowbell, Crawl Space, Shocker, Canary, Don't Cha Know, Stretch, Boy Wonder Warm-A-Rama: All 15 IC- SSH, Hillbillies, Toy Soldiers, Modified Abe Vigoda, String Ripper, Squatted Groin Stretch The Thang: Two rounds, all exercises are


The One with Monkey Humping Goblet Squats

By |2023-02-07T09:54:01-05:00February 7th, 2023|Categories: 1F, F3, Shake Weights|

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

By |2023-01-31T13:24:39-05:00January 31st, 2023|Categories: #bandofbrothers, #f3counts, F3, Greensboro, NC, Shake Weights|

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


Lets Do This

By |2022-11-22T21:20:05-05:00November 22nd, 2022|Categories: 1F, Closing Time, F3|

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

By |2022-08-15T09:23:01-04:00August 15th, 2022|Categories: F3, Greensboro, Shake & Bake, Uncategorized|

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

By |2022-06-15T09:03:24-04:00June 15th, 2022|Categories: F3, Greensboro, Slammin' Sammy's Smackdown|

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

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