Weekend at Bernie’s Ranch
15 pax (including FNG “Fat Bastard”) gathered in the gloom at the Ranch to test their mental and physical toughness. YHC had a lot of fun planning this one, and tried to mix it up a bit. The Warmup: 15 SSH (IC) 10 Frankensteins (IC) 10 Forward baby arm circles (IC)...
No one likes Murder Bunny
Location does make the difference. April 29th 2024, Monday Morning at the Bonyard, 13 PAX ready to start the week with some sweat and old school beatdown. Warm up: Circle up around the cinder block. A PAX in turn does 5 Blockies while the other PAX do OYO SSH,...
Volunteer Appreciation (4/27)
Volunteering our time and effort is one of the major pillars for F3, not just on the third F. But volunteering to Q, or volunteering to lead a second F. This past week was volunteer appreciation week, YHC wanted to provide the PAX with some information about...
Lightpole Sessions
YHC rolled out of the fartsack looking to start Monday off with a good ol' fashion beatdown. Heading out the door, YHC pulled up to the boneyard with 9 other PAX looking for the same thing. Circling up, we confirmed it was a Chowdah Q. Disclaimers were given, core...
SuperSets
The warm Thursday morning at the court was surprisingly quiet, with only four PAX showing up despite expectations of a larger crowd. It seemed like many were still recovering from the intense RUCKathon, WaterBoy Double BD, and Hitchhiker NoMosey Block BD workouts....
A long warm-up and some smoke that pole work!
Jumped out the bed and couldn't wait to get on-site at the Ranch. Definitely can't complain about these beautiful mornings we have been blessed with the past couple days! LET'S GO!!!! Warm Up - Short run the roundabout, Tempo Squats, SSH, Shoulder Taps, Flutter Kicks,...
Monday, Monday!
It was a fantastic Monday morning at the Bone Yard! I was super excited to have Chowdah led the beat down. I waited and I waited but no one showed up, so did a little warm up and hit the streets for some running club. Little did I know, until later in the day. Chowdah...
Remembering the First Saturday District beatdown
Waking up with enough time to get out the door and pull up to the beatdown with around 10 minutes to spare until we kicked things off. 10 other PAX successfully defeated the fartsack (great to see Big Papi back ITG) and as we circled upYHC looked around wondering...
Workin’ the Boneyard Shift (Wednesday edition)
Warmup: 7 motivators IC 10 windmills IC 10 Frankensteins IC The Thang: Mosey to 1st lightpole, then 5 BBS, 10 merkins, 15 squats. Rinse & repeat at each of the next 6 lightpoles Mosey to 8th lightpole then 5 Blarts, 10 monkey humpers, 15 SSH. Rinse & repeat...
F3-Work Stations
Mosey to round about on LLR Blvd: Warmup: Frankenstein ICX12 Cheery Pickers IC X 12 Tempo Squats ICX12 Tappyty Tap Taps IC X 12 Baby Arm Circles IC X 10 Alarm Clock OYO 10 Mosey back to the court. The Thang: There are 12 stations set up with blocks, each station...
2001 Reps: A Bone Yard Odyssey
The weather could not have been better than this morning. Arrived at The Bone Yard to meet up with brothers ready to feel some pain and feel accomplished. The theme for this beat down was historical in nature. On this day in 1968, the movie 2001 : A Space Odyssey was...
Gorilla Marketing: District Addition
“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”, the District can sometimes seclude PAX to an area where no one sees us workout. Being that it's early morning and us being tucked away some...