Last week Zima brought a superb workout to The Estate. Much to my chagrin, we did have the opportunity to finish all that he had meticulously planned for us. Seeing as how I am not one to let leftovers go to waste, I quickly pulled the cardboard weinke from ON TOP of the trashcan as…
standard warm-o-rama selection followed by dynamic warm-up with high knees, butt kickers, cariocca and power skips along the way to the rock pile, whereupon the PAX selected two smedium sized rocks for a game of cards. Round 1: For each Ace drawn do a favorite exercise of mine, the 21 (7 side raises, 7 front…
The route: https://www.mapmyrun.com/routes/view/3087163843 the tabata: one pax does 10 pull ups while the rest do amrap exercises: Merkins, full range squats, Merkins, full range squats, lbc, flutter kicks, lbc, flutter kicks, lunges, etc. The MC: mutton arrived later than his usual, saw no familiar cars and almost left, despite (or maybe because of) my…
Virtual workout To celebrate the start of social distancing, week #2, here is your virtual Q. I wrote it to be FNG (friendly new guy) friendly, so feel to share or forward to anyone that may be interested. Select a track or a block of your neighborhood (bonus points for a block that involves lots…
YHC was excited to be invited to Q at CF, arrived at the parking lot to find 7 men at the ready. YHC had been talking to SM earlier in the week and solicited input, his only suggestion was basketball, so I went with it. Recalling fond times of playing a game called knockout, I…
I’ve been seeing lots of great stuff from our brothers in F3 Natville (Greensboro) about their pushups for playgrounds campaign and thought that I would plan a WIB to celebrate the great playgrounds we are blessed with. Mission and core values recited from memory, flawlessly. Standard warm-o-rama. Fair bit of MC, but YHC couldn’t hear…
Launch from the Hanes Park playground. Route and exercises to follow. I’ve been seeing lots of great stuff from our brothers in F3 Natville (Greensboro) about their pushups for playgrounds campaign and thought that I would plan a WIB to celebrate the great playgrounds we are blessed with. We’ll also do some pushups. I encourage…
Warm-o-rama: SSH (Mission and core principles recited), AV, Whirly, IW, ASF, ASR, HB Mosey to wall on side of school with high knees and butt kickers thrown in for good measure Wallwork: Peoples chair Mike Tyson x10 Derkin x10 Australian Merkin x10 Repeat with 8 reps Mosey to back of school, partner…
8 PAX posted for the thoroughly original and well planned workout that YHC painstakingly put together in about 3 minutes the night before. Credit to lawnboy for creating the route a few months ago. Thanks also to lawnboy who jumped at the opportunity to go looking for wobegon when he exceeded his usual time for…
27 PAX made it out for the beautiful weather to enjoy the tour of Arbor road. 0 compliments were received prior to the run, one received during the run, and several offered after the run was finished. YHC did not count complaints. Routes below: Tractors: https://www.mapmyrun.com/routes/view/2783514517 OG: https://www.mapmyrun.com/routes/view/2783505292 : Gear order is over 5k on…
A few weeks ago I saw an advertisement for a free workout session as some sort of launch party for F45, some new-fangled bootcamp workout deal coming to town. Despite hearing others express interest in showing up in full F3 regalia, Zima and YHC showed up to represent. It occurred to me that I could…
This is my 200th workout of the year! 588th in the ~36 months since starting F3 (start date 11/10/2016), during which I have lost 90 pounds (give or take). During that time I have had highs and lows, but the support and friendship I have found in this group has been invaluable. To show my…
