Date: 10/02/2021 AO: Wakanda Hey, this workout was off-the-cuff, a few of my favorite things within a workout, but with some FloJo flare!! A little work, a little run, a little work, little fun, and "Boom," a beatdown ending the week with a smile! I welcomed everyone, proclaimed the F3 Mission, and causally continued to
Date: 9/25/2021 AO: Wakanda Hey what can I say, stories are my thing. And today I told a good one. Just catch me in the gloom and we'll mumble chatter. Back 2 the business at hand. The idea around the workout was "togetherness". It was September 25th, so the highest rep would be 25. I
09/18/21 AO - Wakanda Q - Bobby Knight PAX - Akron, Poehler, John Coctostan, Steel Drum, Serena, Gang Green, HBO, Humphrey Bogart, Shrinkage, YHC Mission was stated and core principles were recited. And then we moseyed. WARM-O-RAMA Once around the track, then SSH, Hillbillies, Sun gods, Dips on the stairs, Abe Vigoda, String Rippers, Mountain
Wakanda Saturday September 4, 2021 0700 – 0800 60º of beautiful Pax Square, City Slicker-RESPECT, Akron, Jingles, John Coctostan, Bogart, Poehler, DontChaKnow– RESPECT, Tommy Boy, Root, Snakes On A Plane, FNG – Robert Bullard now First Class-REPSECT, King Jaffe, Steel Drums, Serina, FNG – Thomas Zengeya now Dr. Hoya, HBO, Bruce Lee - QiC We
PAX: Flo Jo, Luke Cage, Don’t Cha Know, Tommy Boy, Bruce Lee QIC: P-O-E-H-L-E-R 6 guys did various things while at Wakanda. 3 boot camped, 2 rucked, and 1 did a Murph. At the end of the day we were all wet. The temperature was good and the rain was at times a relief as
Date: July 31, 2021 Weather: Warm & humid with a slight breeze PAX: Sacked, Boy Wonder, T.J. Hooker, Benz, John Coctostan, Bird's Nest, FloJo, Nomex, Bruce Lee, Poehler, Root, Scooby Doo, Mall Cop, Wookie, Tommy Boy, Don't Cha Know (War Daddy), Limp Bizkit, HBO, Settlement, Underdog (War Baby), Wojo (QIC) There is nothing better than
Date: Saturday, July 3, 2021 AO: Wakanda Short mosey around the parking lot to view stations and warm the body for the BEATDOWN. Warm-a-Rama: SSH, Sun Gods, Shinocks, Suns Gods Reverse, Hug-thy-self, Windmills, and String Rippers Q had the PAX count off in 4's and then disburse to destinated stations, once at stations begin as
AO: Wakanda Date: Saturday, April, 17, 2021 QiC: Boy Wonder PAX (20): Backdraft, Humphrey Bogart, Cloudstrife, Mockingjay, HBO, City Slicker, 3-for-1, Mall Cop, Bruce Lee, Mr. Incredible, Boy Wonder (YHC); GoRuckers: Phoenix, Dial Up, Akron, Tommy Boy, Earhardt, Square, Root, I Am Legend "Da Rulk" (Joseph Sakoda) is inventor of Raw Functional Training (RFT) and trainer
WARMORAMA The Motivator Shoulder Stretch Triceps Stretch Hug Thyself String Ripper Windmill The Thang: STATION 1 BACK Standard grip Pull Ups 10 Superman- 10 Rounds (10 sec on 5 sec rest) Alternating Arm/Leg Raise Reverse grip Pull Ups (Curl Ups) 10 Fire Hydrant (10 each leg) Carolina Drydocks 10 Close Grip Pull ups 10 High
PAX: City Slicker, Phoenix, Rubble, Messi-Mozart, Drysdale, Bruce Lee, Newhart, Akron, Boy Wonder, Fletch, Cyborg (FNG), Boiler Room, Gold Digger, Purl 2, Stretch, Dish TV, Backdraft, Picasso, Sparta, John Coctostan, Nomex, Verlander, Ginobili (FNG), Three Card Monte, E.Coli, Don’t Cha Know, Square, Confusion, Tommy Boy, Mall Cop. QIC: P-o-e-h-l-e-r The PAX contributed to building the