08/29/2022 - Clinic - Music Roosters
We Blessed downtown Woodstock with some crunchy tunes Mosey up and down amphitheater stairs 2 Xs. F3 Mission; F3 Principles; Disclaimers 25 reps each ab exercise followed by 5 burpees…
Pax: Gracie
06/29/2022 - - Fun at the Playground
Mosey up stair and down other side 3 times, ended on stage F3 Mission; F3 Core Principles 25 reps in cadence each: Crunchy frogs; American hammers; Freddie Mercuries; Flutter Kicks;…
06/27/2022 - - Splinter City
Warm-a-rama My standard 4: SSH, Toy Soldiers, Weed Pickers, Arm circles We jogged to playground and did 11s, starting with 1 pull-up on foot bridge and then 10 burpees on…
06/15/2022 - - Gain of function
Another beat down focused on adding mobility. We ran the big loop and had two stations. All motions were focused on stretching while using other muscles to work out. For…
06/06/2022 - - Zone 2
Ran 2 to 3.5 miles in Zone 2. Sprint in Zone
05/25/2022 - - The murph…kinda
Warm up – Run, SSH, Toy Soldier, Imperial Walker, Weedpickers, Merkin, Squat, AM Ham Main set: 25 merkins, 50 squat, 75 am ham, run around amphitheater perimeter – x4 7s…
05/18/2022 - - Where’s the flag bucket Oracle?
YHC came in hot from 5:30 at the Forge. Despite the hectic arrival, I’d planned ahead enough to know that we were gonna wing it today. And so we did……
09/08/2021 - Clinic - NesQuik 2 Yr Anniversary at the Clinic
Today I finished the celebration of my 2 years at F3. I began on September 4th, 2019 at the invitation of @Exile and with the encouragement of @Office Party, who…
09/06/2021 - Clinic - Get Uncomfortable
Many pax were comfortable this holiday gloom fartsacking away.. meanwhile a few where getting uncomfortable sweating out their demons, and a few others running their asses off. Gut Check, Wally,…
09/03/2021 - Clinic - 9.3=49
warm o rama Walk around the stage in cadence 9Toy soldier 9 Weed picker 9 Overhead Claps, 9 Chinooks 1 side straddle hop I reminded everyone that this is not…