F3 8/10/22 VQ: Spaceballs! Thanks for stepping up and joining me for your first Q! Warm-up -SSH, Michael Phelps, Merkins, Flutterkicks, LBCs, Limp Member, other stretches Mosey to turf football field with exercises along the way -Mountain Climbers, Hello Dollies, Plank and more The Thang Dora: 100 Merkins, 150 LBCs, 200 Squats (Each partner ran […]
F3 7/27/22 WARM-UP SSH M Phelps Reacher Merkins Flutterkicks Limp Member AMRAP (As Many Reps As Possible) #1: 10 minutes 10 merkins 20 LBCs 30 flutterkicks -lap around parking lot after each time through #2: 10 minutes 10 shoulder taps 20 American hammers 30 hello Dollie’s -lap around parking lot after each time through #3: […]
F3 7/5/22 Eight PAX began the day with some stretches, then headed to Nocatee for over 4 miles round-trip. We also knocked out 30 burpees, 30 squats, 30 merkins and 30 big-boy sit-ups. (A 9th HIM, Hat Trick, ran some pre-F3 miles with Felony and Tackleberry, then understandably continued his training swimming instead running with […]
F3 6/28/22 Ten PAX began the day with some stretches, then headed to Nocatee for over 4 miles round-trip. We also knocked out 100 merkins along the way there and back. COT COUNT-O-RAMA NAME-O-RAMA MESSAGE This week’s QSource topic had to do with “Targeting”, which Dredd says is the “greatest gift a man can provide, […]
F3 6/14/22 Seven PAX began the day with some stretches, then headed to Nocatee for over 4 miles round-trip. COT COUNT-O-RAMA NAME-O-RAMA MESSAGE My visit last night to mentor youth incarcerated in a Duval detention center was eye-opening, sad, and rewarding. Maybe some of our F3 PAX can join me next time as male leadership […]
F3 6/28/22 Warm-up -SSH, Michael Phelps, Merkins, Flutterkicks, LBCs, Down Dog, other stretches Mosey to turf football field with exercises along the way -Mountain Climbers, Merkins, Hello Dollies, Plank The Thang 6 cones around football field Round 1 Cone 1: Monkey Humpers, then lap to Cone 2 Cone 2: American Hammers, then lap to Cone […]
F3 5/25/22 Warm-up -SSH, Michael Phelps, Merkins, Flutterkicks, LBCs, Limp Member, other stretches Mosey to turf football field with exercises along the way -Burpees, Mountain Climbers, Hello Dollies The Thang Dora: 100 Merkins, 150 LBCs, 200 Squats Dora: 100 Shoulder Taps, 150 Big Boy Sit-ups, 200 SSH (Each partner ran 100 yards and back.) Mosey […]
F3 5/17/22 Nine PAX began the day with some stretches, then headed to Nocatee for over 4 miles round-trip. COT COUNT-O-RAMA NAME-O-RAMA MESSAGE QSource: In order to have impact, proximity is required, as well as movement. ANNOUNCEMENTS PRAYER
F3 4/27/22 7 PAX worked out on a nice morning at Badlands. It was an oldie, but a goodie with a mix of cardio and physical training, and as always, plenty of mumble chatter. Warm-up -SSH, Michael Phelps, Merkins, Flutterkicks, LBCs, Limp Member Mosey to turf football field with exercises along the way -Mountain Climbers, […]
F3 4/11/22 8 PAX worked out on a cool spring Monday morning at Badlands. Warm-up -lap around parking lot, SSH, Michael Phelps, The Reacher, Merkins, Flutterkicks, LBCs Mosey to baseball field The Thang -home plate to 1st base: bear crawl 1st to 2nd: lunge 2nd to 3rd: crawl bear 3rd to home: crab walk -repeat, […]