NC

H.O.O.S.I.E.R.S.

By |2021-12-06T10:30:03-05:00December 6th, 2021|Categories: F3, Greensboro, NC|

12/2/2021 AO - Sad Clown Killer Q - Bobby Knight PAX - Hoosier, Slumlord, Weed (Respect), Pity the Fool (Respect), Airball, Stickshift, Cottontail, Red Dragon, TJ Hooker, TPS, ESL, Hallpass, Foot Fairy, JR, JayZ (Respect), FNG aka Buster Brown (Respect), YHC. Mission was stated. Mosey took us to the far side of the elementary school.

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33s

By |2021-12-06T10:04:09-05:00December 6th, 2021|Categories: #HillsAreAlive, Cougar Town, F3, Greensboro, NC, Uncategorized|

12/4/2021 AO - Cougartown Q - Bobby Knight PAX - Airball (EC), TPS (EC), Hallpass, Gigawatt (EC), Bruce Lee (EC), Houlihan (EC), Steely Dan, Foot Fairy (EC), YHC Mission was stated. Mosey commenced. WARM-O-RAMA SSH, Sun Gods, Abe Vigodas, String Rippers, Goofballs Mosey to the top of the trail across Drawbridge. THE THANG Being an

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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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E=mc2

By |2021-10-04T11:33:44-04:00October 4th, 2021|Categories: F3, Greensboro, NC, Quaker Crater, Uncategorized|

09/27/2021 AO - Quaker Crater Q - Bobby Knight PAX - Ozone, High Stick, Oil Slick, Bulldog, JZ (R), Stickshift, Explosion, Houlihan, Dont Cha Know (R), Udders, YHC Mission was stated. Mosey commenced. WARM-O-RAMA We ran to the three-way intersection and circled up for: SSH, Hillbillies, Sun gods, Abe Vigodas, String Rippers, Mountain Climbers. Mosey

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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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