6 Pax joined the Q this morning to help get themselves back into shape. The Q this morning was told that he was uncreative and unimaginative by many pax. They apparently did not like that the Q did not make them run as much but the Q made sure...
Read moreToday was a good day, with the boys of F3 getting back together for the first Parliament workout since early March. Social distance was maintained, as the group evened out at an exact 10….meeting all State and official Dash guidelines. The...
Read moreFirst, I want to thank all those who waited patiently for F3 to resume! It was great being back out with the guys. The Q led off with the typical SSHs…would you expect less? Then I asked the Site Q to lead Arm Swirly Things while I READ...
Read more5 pax made it to the reopening of the Estate. YHC, who was the Q also, barely made it. The alarm or phone for some reason did not charge and died last night. Luckily for the Q the ole internal clock was ready to wake up just in time to make it...
Read moreIt was fun to be able to discuss and interact with a few of the Pax over leadership and what F3 has meant to them. It is amazing how F3 is more than just working out and getting in shape. As YHC has been reading and listening to multiple...
Read moreYHC is excited to begin our journey through the Q Source. The Pax will be meeting at 8:30am on Saturdays until the Quarantine is over and the Pax can meet at the Peacehaven Chik-Fil-A. Information: Meeting ID: 710 2823 3174 Password: dashpax...
Read moreWarm-up exercises of your own choosing You will need a rock, kettle bell, or dumbbell for the following. Run two tenths of a mile between sets and repeat sets for 45 minutes. Set 1 20 CURLS (10 EACH ARM) 20 PLANK JACKS (DBL COUNT) 20 KETTLE BELL...
Read moreWHAT: YHC was thinking how to better this quarantine time while looking towards the future. Besides just meeting up for HDHH on Wednesday nights on Zoom. YHC wanted to find something to better the Pax as well. So after talking to other Pax, YHC...
Read moreSSH Run 2 minutes. 1 Nolan Ryan Left , 5 Hand Release Merkins, 1 Nolan Ryan Right, 5 Hand Release Merkins ….5 Nolan Ryan L, 5 Hand Release Merkins, 5 Nolan Ryan R 5 Shuffle-Squats/ 5 Burpees Do Exercise #1, One minute Jump Rope/High...
Read moreWarmarama: 15 of each IC-Whirlies with the Clap, IST, SSH, Arm Swirlies F&B, Moroccan Nightclubs and Arm Stretches Beatdown: The following begins with 10 reps and increase by 5 on each round Gas Pumps Happy Jacks (5 SSH with 2 Jump Squats...
Read moreWARMARAMA SSH’s x 15 Hillbillies x 15 Arm Swirlie Things (Fwd) x 12 Arm Swirlie Things (Rev) x 12 Seal Claps x 12 Overhead Claps x 12 Whirlies With a Social Disease x 12 Standing Hamstring Stretch – feet even for a 10 count (repeato) Standing...
Read moreWarmorama SSH Whirly Copperhead Squats IW Merkin Squat Jumps Abe Vigoda CDD The Thang Tabata 1: 20 seconds of AMRAP, 10 seconds of recovery x 8 sets Mt. Climber Tabata 2: SSH Tabata 3: High knees Tabata 4: Merkin Freddie Merc Tabata 5...
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