F3 Photo Shoot

18 men posted in the 35°F weather to try to get some action shots to help spread the word about F3. With 4 PAX coming in hot from QSource (YHC included), the disclaimer was given as we started our warm up. Warm Up Mosey with variations SSH Seal Jacks Weed Pickers The Thang Tunnel of…something. […]

Face Your Fears

45 degrees and raining…perfect conditions to face our fears. 11 PAX posted for the spooky Halloween workout. Halloween-themed Disclaimer was given. Warm up: Spooky Run (When Q calls Graveyard = jump, Bats = squats, Zombies = low plank) Stretch OYO The thang: I first captured everyone’s biggest fear (from an exercise perspective) in the order […]

You vs You….. vs The Navy Seals

10.29.19 // 45 degrees // Q – Khaki 17 PAX posted at The Hill Warm Up: Weed pickers Arm circles Alternating toe touch 5 Merkins OYO 5 Squats OYO Mosey to the playground The Thang: Navy Seal PST Partner up –  2 minutes – Most Merkins you can do (50 is passing) Hold Al Gore […]

200s

Brisk but clear morning in the upper 30s 13 Pax posted: Cornwallis, Kindergarten Cop, Maize, Cosmo, Snooki, Khaki, Dr. Porkchop, Bumblebee, Logger, Nomad, Beefsteak, State, Motorboat (QIC) Disclaimer given Warm up: SSH x15 ICKick with Twist x15 ICImperial Walker x15 IC Thang:Head to the top of the hill. Partner up. 1 block at the top […]

S.I.G.N.I.F.I.C.A.N.C.E.

Beautiful 50 degree morning for a Headlock beatdown! 13 Pax S.it ups I. like DipsG.enuine Coupon (squat thrust) N.o Judgment Zone (hill run) I. like to Run F.ield of Dreams (four corners) : 1. Jumping jacks 2. Low plank   3. Flutter kicks 4. 10 burpees I. like to run C.urls A.rm circles N.otivator (Motivator) […]

Tabata Time

Weather:  Mid 40’s and Clear 13 PAX posted the Hill for some Tabata:  Khaki, Cosmo, Headlock, Brickyard, Bumblebee, State, Snooki, Maize, Logger, Cornwallis, Nomad, Motorboat, Beefsteak Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible. Warm Up:  SSH x20, Plank Jacks x20, Abe Vigoda x10, Weedpickers x10, Imperial […]

Birthday Station Beat-down

PAX: Cosmo, State, Maize, DryRub, Bumblebee, Cornwallis, Zamboni, Khaki, Dr. Porkchop (FNG), Headlock, Logger, Beefsteak, Motorboat, Nomad Weather: ~70 and perfect Warmup (IC): SSH x 20, weed pickers x 10, imperial walkers x 20, kick w/ twist x 10 Thang (all IC unless otherwise noted): mosey to lot, merican w/ hold at the bottom x […]

Birthday Bash

Backblast Weather: 66 degrees PAX Cornwallis Cosmo Khaki Maize Nomad Kindergarten Cop Snooki State Beefsteak Headlock Dry Rub BumbleBee MotorBoat Candyland (FNG) Logger Disclaimer Given Warmup 20 SSH 10 Kick w/twist 10 Windmills 10 Seal Jacks 10 Weekpickers Thang: Block Hill Climb – Team activity – First runner runs to bottom of the hill and […]

IronPax Week 4

Backblast Weather: 55 degrees, cool, crisp, clear skies PAX BumbleBee Maize Brickyard Khaki Cornwallis Chew Toy Moses Beefsteak Zamboni DC Kindergarten Cop Logger Disclaimer Given Thang: IronPax Week 4: Sugar’s Pick Your Poison. This week is Elapsed time Scoring 3 Rounds for Time: 100 Cumulative Merkins and/or Squats 100 Yard out and back coupon carry, […]

IPC week 3

9/17/19 *The Hill via Inlow Park Q- Cornwallis, but really just did Iron Pax Challenge. Pax: Logger, Dry Rub, Bumblebee, State, DC, Maize, Headlock, Nomad, Snooki, Motorboat Thang: see below Some guys started early and a second group started a little later. Moleskin No COT. Everyone was smoked and worked hard! State joked (stole from […]

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