F3 Card Deck VQ

Weather: 28 degrees with a cold wind. PAX: Brickyard Cornwallis Cosmo DC Khaki Logger Wolverine State (VQ) Disclaimer was given Warmup: Bend & Reach (IC) Arm Stretches (AKA the woodchuck stretch) Mosey to the garage area and out of the wind THANG: Today was our V experience at the Hill with the F3 Workout Deck. …

30 for 30

9 PAX posted for 30 exercises for Zamboni’s 30th. Disclaimer was necessary, but short - we had work to do. SSH Shoulder Pretzels Bend and Reach Mountain Climbers Air Squats Weed Pickers Windmills Overhead Arm Claps Alt Lunge Jumps Merkins LBC Jump Knee Tucks Death Plank (Elbows in line with head) Crab Walk to Curb…

Logger’s Bday Celebration

Weather: 66 Degrees, Partly cloudy - Perfect PAX: Headlock Cosmo Picasso State Brickyard Wolverine Cornwallis Pop Khaki Logger Disclaimer: We’re not professionals. We don’t know your fitness level. F3/North View Church isn’t liable. Dangerous ground. Modify. Warmup: 20 SSH 10 Kick w/twist 10 Windmills 20 Seal Jacks 10 Week Pickers Thang: Everyone gave me a…

Wait for the Beep

8 PAX posted at The Hill for a Choose Your Own Adventure workout. After the disclaimer, here's what we did: W.A.R.M. Up: Werkins ABE Vigodas Rerverse Lunges Mountain Climbers The Thang: 1 minute of exercise (AMRAP) 1 minute of rest R&R until 0609 1: Box 2: Tape Ladder 3: Brick 4: Cement Block 5: 35lb…

Triforce – 3 Q’s

Weather: 70 degrees, with some thunderstorms PAX: Headlock Cosmo Incognito - from Lexington State Cornwallis DC Logger Disclaimer: We’re not professionals. We don’t know your fitness level. F3/North View Church isn’t liable. Dangerous ground. Modify. Warmup: Shuffling Jog in place SSH High Knees Butt Kickers Power Ups Mummy kicks Stretch routine for hamies, lower back…

Random Assortment

Weather: 61 degrees & Perfect PAX: Headlock Cosmo FNG - Paul FNG - Spencer Khaki Cornwallis Picasso Logger Disclaimer: We’re not professionals. We don’t know your fitness level. F3/North View Church isn’t liable. Dangerous ground. Modify. Warmup: SSH Kick w/twist Windmills Seal Jacks Weed Pickers Mericans Thang: 1 Mile Run Sprint the Hill 20 -…

BlackCat First Anniversary

Weather 70 and clear PAX: Tiptoe Gas Man  Cubby Blue Piper Humdinger  Daisy  Brickyard (R) Cosmo (R) Cornwallis Marshall Knee High Zonkey * Crabby PO QIC Maestro QIC IM QIC Jay-Z QIC Wapner QIC Disclaimer  Warmup (Wapner): Shoulder pretzels IC x20 Sprinkler IC x15 Jingle balls IC x10 Grass pickers IC x15 Leg stretches Motivator…

IRONPAX: week 2

7 men posted for another beatdown thanks to F3Greenwood's IRONPAX challenge...which gives a whole new meaning to CSAUP. Really emphatic Disclaimer this week - cinder blocks are nothing to mess around with.   Warm Up: Arm Circles Air Squats Weed Pickers Stretch   The Thang: 4 rounds, 8 minutes each, AMRAP. Each PAX tasked to…

Brickyard v Zamboni

16 PAX posted for our first ever QvQ. Warm Up SSH Weed Pickers Rd1 Brickyard: Mosey  Pair up and grab an item. Go up and down the stairs twice before returning it and grabbing another item. Items: 50 cal amo can with block 50lbs sand 6x6 post 10' x4" empty pvc pipe 40 lb softener…

Good.

9 PAX (including 2 kotters!) posted in the Gloom for an old fashioned BEAT DOWN. The only proper response? Good. Disclaimer Warm Up Maestro Lap Air Squats IC Arm Circles Windmills IC The Thang Four Corners 10 Burpees 20 Merkins 30 Calf Raises 40 Peter Parkers  Mosey Partner Mountain P1 plank P2 feel the bern…

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