03/21/2024 - The Rock - Murph-hersal
WARMUP: ssh, weedpicker, imperial walker THE THANG: A Murph! We did 20×5 pull-ups, 40×5 merkins, 60×5 squats. A quick mosey around the parking lot broke up the sets. We only…
Pax: Air Bud - Fantasy Football and Coupon Relay Champion
03/20/2024 - Colosseum - The Ongoing Celebration of 100 F3 Workouts by Cheesesteak
WARMUP: 100 SSH’s THE THANG: Don’t skip leg day! Indian run to stairs. DORA. Partner up. One partner runs to the top of the steps, performs a burpee and runs…
03/19/2024 - The Rock - Celebration of 100 F3 Workouts!!!
WARMUP: 100 SSH’s THE THANG: Rifle Carried/Farmer Carried coupons to stairs in front of Lassiter HS. Performed DORA, 100 Diamond Merkins, 100 Squat Thrusts, 100 Flutter Kicks w/ coupon, 100…
03/14/2024 - The Rock - Aliens Zap Bigfoot In For A Split Second
WARMUP: Stuff THE THANG: Terrible 1. Shake and Bake on the Band Practice “field” 2. Stairway to Sevens at the Football Field 3. Merkin Ladder from 15 down (DigEm especially…
03/12/2024 - The Rock - 4×100
WARMUP: usual THE THANG: Went to the football field. Dora 4×100 Squat Lunge (2 count) American Hammer (4 count) Merkin Other pax runs a lap, then goes up and down…
03/13/2024 - Colosseum - We who are about to die, salute you! (Ides of March Q)
WARMUP: A little mosey, SSH, IMPERIAL walkers, SGs, MPs THE THANG: The Ides of March are upon us and being the Colosseum, we needed a Roman Empire-themed Q. How often…
02/29/2024 - The Rock - Leaps for Leap Day!
WARMUP: The Usual THE THANG: Did three different sets: 1. PAX Partnered up. PAX 1 held a Balls to the Walls position until PAX completed 20 Box LEAPS(jumps). PAX then…
02/22/2024 - The Rock - Enter Mr. Sandman
WARMUP: Mosey’d to football field. SSH, WP’s, Copper Head Squats, Pepper Grinders, Little/Big Baby Arm Circles (forward and reverse), MP’s THE THANG: Round 1: Sandbag Squat Thrusts. Two teams. One…
02/09/2024 - The Perch - Cheating is Encouraged
WARMUP: Side Straddle Hop – 20 (cadence) Weed Picker – 10 (cadence) Windmill – 10(cadence) Michael Phelps (OYO) THE THANG: Intro: YHC was crossing streams and going to the other…
02/01/2024 - The Rock - Three Consecutive Seconds of Happiness
WARMUP: Moseyed to front of theater. Made up words that may or may not actually be in the F3 mission statement. Nobody seemed to care that early. Imperial Walkers, Windmills,…