Sunshine bathed the field to greet the 15 men who showed up to get better…the burpee test was on the board and started with Half Moon posting past the appointed hour to give the Pax a head start on the 100 Burpees… WARM UP The pax moseyed a little bit and then gathered around the […]

10 Pax posted in the gloom for a charged up beatdown. It seems that the size of the Q is weather dependent; post Q was definitely colder! Warm Up… one lap around the field. ssh/30, the reacher/ flutter kicks/michael Phelps. 10 burpees for Half Moon/Don Quixote/10 and some other stuff Lt dan’s length of field..4 […]

Wacky Wednesday! 6 Pax arrived eager and willing to make themselves better for others this morning. The thought of the day: rent is due every day. You’ve got one body, one life, it’s never too late to go and be your best.” “We gotta pay the man today…you’ve got two things you can control: your […]

5 Pax posted in the crisp Florida air to get a little bit better than they were yesterday. The Q reminded the Pax of the trials and tribulations that everyone is going through at one time or another and how important that is to keep in mind when interacting with others on a daily basis. […]

Ahhhh….Monday morning ….humid…wet…returning men from yesteryear and visitors from up North…and a repeat of the Q from Saturday…but it seemed to work. Warm up: on your six LBC’s IC/hello dollys IC/ Flutter Kicks IC/ AST IC/MT CLIMBERS IC/ Spider-Man stretch OYO/DON Q IC/ Reacher IC/ SSHIC/ wonderbra IC The Thang Walls of Jericho:  7 laps […]

5 Pax who were not confused by the days of the week this holiday season posted at Poseidon for a post Christmas and Pre New Years adventure . The Q has been experimenting with some new exercises and today was just another example of having a great set of exercises to choose from. Poseidon seems […]

Seven Pax converged on Sunshine Park to try out some new music and new exercises…thanks to Bada Bing for keeping the mumble chatter to a minimum with the music…the only song the Q knew was by Collective Soul…the others, well, let’s just say they were no Beatles…the Fab Four. And we were all reminded of […]

12 Pax posted in the gloom to enjoy a Monday morning beatdown …the message was simple…Just Post…the more you post, the better you become…the better you become, the better you are for your family and your friends and your work. Warm up…Spider-Man stretch…SSH•15/ 7 each side OYO…Hello dolly. •10/alt shoulder taps•20/Bird Dogs each leg•10/the reacher•10/Abe […]

Seven Pax posted strong to Poseidon for a Saturday beatdown hoping to rid their bodies of excess food, drink, and in-laws. The QIC dollied with Show and Tell…truth be told he neither felt like dollying nor leading the Pax…but, the Power Of F3 makes one honor commitments… and so it is. Warm Up Slight mosey […]

5 Pax embraced the crisp and clear morning gift of working out in the pool and on the pitch. We commenced with the obligatory disclaimers and began. No particular theme this morning other than we were all thankful for the opportunity to work out. Welcome to F3 Warm up. SSH•15/dq•10/reacher•5/plank Jack •15 mt climber •10/AST•5 […]