The Longevity Play

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F3 – The Longevity Play Welcome to F3 – Fitness, Fellowship, and Faith Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership The theme of today is longevity, and how we can incorporate the concept of longevity into our workouts. Regardless of your age […]

Tempo a go go

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8 pax braved the cold at Cop Shop. Cadence and tempo were the theme this morning. Started with a warm up followed by 30 tempo burpees – in cadence! Easier said than done. 400m run tempo pull-ups – in cadence! Not recommend. bear crawl from the playground to the cabana. Tempo dips. 400m run + […]

IPC Practice

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15 PAX joined YHC, who was in a joyful but grumpy (is that possible) mood on a beautiful morning ITG at Badlands. A nice breeze and lower humidity made for a good day to get after it. I had planned my attack and then read @Saigon Sam’s post about week 4 of the IPC. Curiousity […]

The Cookie Jar…

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The pitter patter of raindrops on the roof were music to the ears of the Pax  that posted this morning…pre Covid Pax showed up this morning: The Force, Pickle, and Ledger. A three dollar cookie jar provided the entertainment for the morning workout…reach in and grab an exercise…with a few audibles along the way. THE […]

Mis – Q

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So what happens when no one signs up to Q? Well, you have to post to find out. 3 brave PAX shook the cobwebs out of their eyes to post on a humid morning in the gloom at Badlands…heck YHC had to make a double take to see Snaggle making good on his promise to […]

Margin

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Welcome Disclaimer 10 minute dynamic / static stretching kettle bell / Dumbell work – focus on form 40 on / 20 off x 2 rounds Kettle Swings Goblet Squats Deadlifts Thrusters 5 minute margin for stretching 40 on / 20 off x 2 rounds Bent Over Rows Merkin Pull Throughs Turkish Get Ups Pull Overs […]