#f3counts

Where the Wild Things Were

By |2021-12-01T11:50:41-05:00December 1st, 2021|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, Death Star, F3, Greensboro, NC|

W.A.R. Side Straddle Hops + Sun Gods-Extra Wide forward & Reverse + Wojo-Squat X Stretches Thang Commercial Breaks: Turk & Burps + Wheel Barrows Animal Movements Gorilla Walk Duck Walk Red Dragon Crawl Bear Crawl Crawl Bear Scaredy Cat Walk (Pike walk forward on fingers and toes: Forward/Facing Left/Right) Inchworm w/ Merkin (Performed In-place) Frog

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Turkey à la Slumy

By |2021-11-23T11:56:59-05:00November 23rd, 2021|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, F3, F3 Kids, Greensboro, NC, Shake Weights|

The pax teamed up in pairs and crushed the following supersets. The Thang THRUSTER [X20SC] UPRIGHT ROW [X20SC] RANDYS [SIDE ARM RAISE WITH DUMBELL MOVING ARMS FROM SIDE 6” AT A TIME FOR A 5 COUNT AT EACH POSITION UNTIL ARMS EXTENDED STRAIGHT UP & BACK DOWN TO START POSITION] KURPEE [BURPEE W/ KETTLEBELL SWING

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Musical Mystery Tour @ Blueline

By |2021-11-18T08:51:22-05:00November 18th, 2021|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, Col "Hard" Fax, F3, Greensboro, NC, Uncategorized|

Introduction The Q was greeted by the shining smiles of Cotton Tail and Pitino when he arrived at the AO. The F3 Introduction was delivered with unparalleled precision, and after some chit-chat, we got after it. Warm-A-Rama consisted of starting the Thang. The Thang consisted of 3 musical AMRAPs. The Merkarena consists of a Plank-Jack

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Captain Insano’s Revenge @ the Blue Plate

By |2021-09-29T08:15:01-04:00September 29th, 2021|Categories: #bandofbrothers, #f3counts, #HillsAreAlive, #ironsharpensiron, Block Party, F3, Greensboro, NC|Tags: |

It was a cool 80 degrees when yours truly strode into the AO. The poor unsuspecting Pax arrived in good spirits. The Q gave the classic F3 introduction and put the B.O.G. to work. W.A.R. HUG THYSELF TWIST MONSTER LEG CIRCLES STANDING ROLL OUT (touch your toes and rag doll yourself back to an upright

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To Infinity and Beyond @ Sad Clown Killer

By |2021-09-23T14:06:08-04:00September 23rd, 2021|Categories: #bandofbrothers, #f3counts, #HillsAreAlive, #ironsharpensiron, F3, Greensboro, NC|

The theme of this workout was to "infinity and beyond". The Pax ran a figure eight loop with four stops along the way. There was a "wall" station, a Merkin (push-up) station and plenty of creative "hill work" at the inclines. All got better. W.A.R. HUG THYSELF TWIST MONSTER LEG CIRCLES STANDING ROLL OUT WALL

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B is for beatdown

By |2021-08-05T20:50:30-04:00August 5th, 2021|Categories: #bandofbrothers, #f3counts, #HillsAreAlive, #ironsharpensiron, Burpees, Closing Time, F3, Greensboro, NC|

The Q had the privilege of leading twenty-eight studs at Closing Time. He promised them a classic beatdown. He delivered. Warm Up Mosey to the parking lot in front of the Red Gate at Country Park. Side-Straddle-Hop [20 In Cadence] Toy Soldier [20 In Cadence] The Thang Instruction: Starting at the Intersection of the Red

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B.O.G. Got Back

By |2021-07-29T10:57:20-04:00July 29th, 2021|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, F3, Greensboro, NC, Uncategorized|

Twelve Pax gathered for an epic booty beatdown at the Sad Clown Killer AO. The Q encouraged a "well rounded" effort from the middle-aged marauders and they did not disappoint. Notwithstanding some awkward positions, everyone developed a little mind-muscle connection with the ol' buttisimo. Check it out. THANG Single-Leg Hip Raises off Curb [x20-IC: Left/Right]

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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

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