03/07/2022 - Spin Class - Warmup for The Clinic
3/7/22 Spin Class – Warmup for The Clinic Q: Paper Jam PAX: Happy Ending,Slow Burn, Paper Jam The Thang: Classic pain from a classic route from the Amphitheater over…
Pax: Happy Ending
03/05/2022 - Catbox - Three Pillars of Fitness
Mosey and Warmo The Thang: There are (depending on who you ask) three pillars of fitness: endurance, speed, and strength (we don’t do flexibility in F3). PAX split into three…
03/04/2022 - Armory - Double Trouble
Warm-o-rama: Led by Z93: Mosey around the parking lot, SSH, copperhead merkins, copperhead squats, MP OYO The Thang: Led by Z93: 5 Merkins, 5 Dips, 5 Burpees, short lap…
02/26/2022 - Night Train (Closed) - Westside Wrote the Dadgum Backblast Jackalope
The BackBlast: Intro: All legs baby… Warm-o-Rama: Moseyed out of the parking lot and down the street to the office buildings down Holly Springs Pkwy. Performed 10x Burpees and…
02/24/2022 - Flying J - Let’s run
We ran to Towne Lake and back. When we got back to the flag, Sega arrived shirtless and glistening. Missed the start and ran on his
02/12/2022 - Special Event - Guns N Hoses
Guns N Hoses 5k at Hobgood Park. We all ran. Some got PR’s. Some got awards. We all got stronger and represented F3 in the
02/20/2022 - Redline - Pyramid
Simple Split Pyramid on the Hobgood Track Run mile 1 at your base 10k pace. Increase speed by 30 sec per mile on mile 2, 3, and 4. For miles…
02/17/2022 - Stoneclad - Let’s play some cards!
Warmed up with SSH, Weed pickers, Sun Gods Performed 11’s with burpees and monkey humpers. Then used the f3 workout deck of cards for the remainder of the workout. Ended…
02/18/2022 - Kratos - Fire it up! fire it up
10 burpees out the gate, followed by 1/2 mile mosey, w/ burpees sprinkled through out to hit 40 burpees. back at flag circled up for 12 so minutes of deep…
02/15/2022 - Flying V - Finish with Four Corners of Work
The Thang: From Canyons to South on Main to Right on 92 to Right on Noonday Creek trail to Right on Market Street to Right on Maple to Right on…