Welcome to F3. Disclaimer. Pledge of Allegiance + Star Spangled Banner while Planking YHC wanted it to be all about the men and women who died on 9/11 and not about us. Today we remember! A total of 2,977 people were killed in New York City, Washington, DC, and Pennsylvania, in the worst terrorist attack […]
17 PAX got up before the enemy this Monday July 1st. YHC took the last minute Q slot…Preparing the PAX the night before that they would be “doing some time” since no one stepped up. No gloves required. Shoes optional. All inmates would be searched for propaganda. YHC put it out to the slack-verse that […]
YHC arrived at AO in the gloom ready to check-in to the Goodlands Correctional Facility with 11 of his closest friends to do the time necessary to keep Sad Clown Syndrome away. There would be no phone call, no visitors, no soap on a rope and definitely no crying! This makeshift prison cell was discovered […]
10 PAX posted in the gloom under the guise and rumor that bacon 🥓at a beatdown would actually be true. YHC figured what better way to combat the fartsack than with a rumor of delicious bacon. It must have worked as we were graced not only with the usual suspects but also newly named regional […]
Proximity – YHC has been doing some introspection lately around adding guardrails to protect and avoid regret in his life (some excerpts from the book Guardrails by Andy Stanley). First and foremost, having found F3 almost two years ago has had a major impact on YHC. 15 PAX posted in the gloom and as we […]
Happy Valentine’s Day – Boys of the gloom. YHC wants to make it known that his M has kept him on his toes for 14+ years with a birthday bookend 3 days after Valentines Day. YHC has basically screwed this up enough times to learn that preparation is better than procrastination. Today YHC wants to pause to […]
Despite YHCs best efforts to scare the PAX with pre-beatdown Slack chatter of death and doom, 23 posted anyway on this perfect 50 degree Florida morning. In fact, the PAX were chipper and awake as clearly demonstrated with a perfect cadence of 15 side-straddle hops. The PAX must have had the realization that if they […]
9 brogason’s unfartsacked themselves to find their center and align their minds to embrace uncomfortableness. As always, triple claps to Happy Feet for mosquito bombing AO (I gotta get me some of that stuff) and for Wahoo bringing the OFF spray. In fact, Wahoo was actually ready to Q broga as their may have been […]
10 PAX posted for Badabroga in the Badlands for an anatomy lesson on stretching and get some myofascial release in the hips, low back and specifically the piriformis muscle. What the heck is a piriformis (see Wikipedia)? Essentially it is the muscle in the gluteal region of the lower limb that can often get irritated […]
When: Memorial Day (May 28) @ 0700 Where: Poseidon (South Beach Park) Popularized by CrossFit and perfected, in our humble opinion, by the F3 Faithful, the Murph Hero WOD (also known as Body Armor) is one of the signature beatdowns used to commemorate our fallen men and women in uniform each Memorial Day. For […]