Never miss a Monday! Time to avoid the snooze and hop to it. Four including YHC for a vigorous cool morning in Northern Florida. (@Popper, @Pinto, @Sleeper, YHC) Warmup: Side-Straddle Hops, Abe Vidova, Grass Grabbers, and Hillbilly Rockette’s (thanks West Houston) The Thing (Part I) Around the Pond Pearl-o-String with stops for Copperhead Squats OQ, […]
In the final days leading up to the Kraken, we had 10 PAX report to Badlands on a Frigid Thursday Morning ITG. The message for today was inspired by A true American Badass, David Goggins. We’re either getting Better, or We’re getting worse…. in every area of our lives. F3 is about invigorating men to […]
The New Normal…It’s going to be hard but, Iron Sharpens Iron. What’s your new normal? Warm-A-Rama SSH, Phelps, Good Mornings, Little Baby Arm Circles, Merkins Blackjack (21s) – do 1, then run 25 yrds, do 2, run back, do 3…up to 21 Odd numbers do Step-ups or Box Jumps, Even numbers do Hand Release Merkins […]
Second solo Saturday beatdown for YHC in his friendly Harbor Island neighborhood park in the unincorporated community of Fleming Island. With the park only 0.65 miles from his house, YHC was able to find it after a 2.39-mile run. Hey, it was dark when YHC started COP SSH x20 IC Hillbillies x10 IC Don Quixote […]
Scholars believe that the Jesus carried only the cross beam on his way to Golgotha. The entire weight of the Roman cross was about 300 pounds, with the cross bream being about 100 pounds. It is also believed that he carried the cross beam a distance probably less than ½ mile. Tradition has it that […]
Suggested Pre-Virtual Warm Up: 11 SSH – 4 count 11 Imperial Walkers – 4 count 11 Merkins – 4 count 11 Reverse lunge – 4 count 11 Mountain climbers – 4 count Easy Mosey 400 meters Message of the day – “Toughness of body is a weapon indispensable to victory.” Psychology of the Fighting Man […]
No matter what is going wrong…ask yourself “what are you gonna do about it?” Warmup Run in place, SSH, High Knees, Burpee, Run in place, Seal Jacks, High Knees, Burpee, Run in place, Butt Kickers, High Knees, Burpee Vinyasa Flows Downward dog >> (High Plank >> Low Plank >>High Plank>>Low Plank) >> Updog >> Downward […]
16 Pax joined QIC on a nice Monday morning in the 50’s looking for some Coupon (block) work and to get HAPPY! Virtual Beatdown below. • SSH’s (25) Round #2 (30) • 10 Block Curls • 20 Merkins • 20 Derkins • 10 Block Curls • Mountain Climbers (25) 30 • 20 Forward Presses • […]
In a break from conditioning and cardio work we focused on strength and muscle building this morning. Lean muscle requires more calories for upkeep and maintenance daily, therefore the stronger / more dense muscles will help burn calories throughout the day. WarmUp OYO before Zoom Call Each PAX instructed to have medium dumbbell, kettle-bell, med […]
Because he was missing the start of the baseball YHC dressed in his Cubby best (where is @Gravy?) so at least it may feel like baseball season. There was also a bit of a nip in the air as the QIC tip-toed around the house to see if there were any neighbors that may get […]