F3 11/27/23 7 PAX WARMUP THE THANG Tour de Badlands with all of the favorite F3 exercises mixed in. COT COUNT-O-RAMA NAME-O-RAMA MESSAGE: Start those new year resolutions/goals now instead of waiting until January. ANNOUNCEMENTS PRAYER
Welcome and Disclaimer Countarama – 14 MESSAGE: Always Grateful We don’t need a holiday each year reminding us to be thankful, be grateful for something everyday. WARM UP – Various stretches, The Reacher, SSH, Michael Phelps, Hill Billy, Tie Fighter The THANG – Curb to Flag Alternate Merkins to BBSU, Plank Walk back – 3X Alternate […]
Warmup 400 meter run SSH 15X IC Tempo squat 10X IC Walkout to merkin 5X. (Ask Pax to re cite F3 principles) Arm Circles Forward & Back 10X IC Reverse Lunge, raise arms up 10X OYO Imperial Walker 10XIC Hillbilly 10X IC The Thang: 11’s Hand Release Merkins and Bobby Hurley’s Partner up at the […]
8 pax posting in the cool, crisp gloom of Asgard to work off some of that Thanksgiving Day feast. With no takers on the Q, YHC took the reigns once again to see if he could squeeze in an idea he had. With OxyClean making the cut right before the 7 am start time, we […]
Conditions Report: This Thanksgiving week Beatdown at Anchor started with a chilly 51% degrees as YHC arrived at the park, ready to plank the shovel flag beneath the splendid sunrise at 7 am! Warm-up Highlights: 1. SSH – 15 IC 2. LBAC Fwd & Bkwd (15 each) 3. Don Quixote – 15 4. Reachers – […]
Welcome to F3, Hardnocs AO, FNG’s, disclaimer read. Mission, Principles. Count a Rama. “It’s not happiness that brings us gratitude. It’s gratitude that brings us happiness.” – Anonymous Warmup – SSH, Hillbilly, ,Michael Phelps, Reacher Mosey towards pull up bars, along the way lunge walk , toy soldier, stop at the wall for static lunge […]
Warm Up Turkey Trot to stop 🛑 with pumpkin 🎃 pass 7 Pull ups turkey 🦃 Pull ups Thankful Three – pair up / what I’m thankful for Freddy mercuries – 23 Iron mikes – 23 BBCs – 23 Stop 🛑 Sign Pumpkin 🎃 20 lbs Turkey 🦃 Wings – curls Breast – merkins Thighs […]
7 pax posting in the gloom at Asgard for a 2023 Thanksgiving morning beatdown. YHC was a little quicker to the draw and grabbed the Q from Bartles & Jaymes, and chose the unconventional start time of 6:30 am so he could make it to Mass on time. He knew he had to put on […]
Happy Thanksgiving! This time of the year is time for family – so a 2.0 friendly workout was due this morning. While my body woke up at the normal prescribed time, I couldn’t stir the 2.0s to get out of the warm confines of their beds this chilly north Florida morning to start Thanksgiving morning! […]
Welcome and Disclaimer Countarama – 11 MESSAGE: Napoleon Bonaparte Quotes “Impossible is a word to be found only in the dictionary of fools.” “He who fears being conquered is sure of defeat” “The reason most people fail instead of succeed is they trade what they want most for what they want at the moment” WARM […]
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