Just run is the new thang – 2

Just Run is the new thang - 2:: warmup: SSH x10IC WindMills x10IC Baby Arm Circles - 10IC Reverse Baby Arm Circles - 10IC frankensteins, High knees and butt kicks 10 each Thang: Run to the first roundabout near tennis courts to do 10 each of 1. Squats, 2. Sumo squats...

A Case of the Runs

QIC: Grouper PAX: Apnea, Hitchhiker, Seltzer, Waterboy, Grouper What a beautiful 64 degree Monday morning it was as 5 PAX came ready for a nice mosey with some PT mixed in… SSH IC x 15 Frankenstein IC x 15 Windmill IC x 10 Baby Arm Circles IC x 10 Mountain Climbers IC...

The 2.0’s!

A great 2.0 beatdown with 40 HIMs +2.0s. Excuse the short back blast, as it was as much chaotic as fun. Tebow: -Warmup (baby shark)! -Easter Egg hunt Hitchhiker: -Golf ball spoon race: -split into teams of 4 -one person runs with the golf ball on the spoon while...

Mosey and Bruce Lees

Saturday morning at Boneyard, 5 pax ready for some Mosey. Warm up: SSH, Frenkestine, WindMills, Tempo Squats in Cadence Mosey towards Tower Road and Sunlake stopping for one set of Bruce Lee at each mile. Stopped at Sunlake Blvd for some Monkey Humpers. Total 3 sets...

40th Birthday Bash

Quote of the Day:  "Just say...hey Alexa turn on the Roomba!"  ~Rub-N-Tug~  (Apparently this could save your marriage men) Well the weather was absolutely fabulous, slight wind and a temp of 69 is always a winner.  16 PAX arrived ready to get a good sweat on, only 1...

Making Noodle Soup

Making Noodle Soup Tuesday, May 10th, 2022, at Ranch A beautiful morning and a great turnout at the Ranch. 5:30 came with everyone ready and on time. Started with 5 core principles, and then we got busy. Warm-up Baby arm circles/reverse 10 IC Franken steins 10 IC...

Islands of adventure

After celebrating the M's in our lives and probably overindulging a bit ourselves no better way to get the blood flowing and week started than a good old fashioned beatdown. Late Sunday and still no Q so why not pick up another Monday. 5:30 comes up quick after a...

Preview of the Murph Challenge

Wake up multiple times a night due to the new 2.0 has made me appreciate the one early morning wake up for the gloom. Because YHC has been out it was determined for the 31st birthday, it would be good to preview what is to coming at the end of the month. PAX were...

Suicide Circle

Saturday, May 7th 2022, at Boneyard It is always pleasure to led the wonderful group of hims at F3 Nature Coast. After traveling for the week, YHC is back and wanted to burn the consumptions. HC to Q is the best way to get this. Reciting the core principles of F3, we...

The Beat Down or There and Back Again

On a beautiful Thursday morning, 22 HIM woke up and showed up for mosey heavy beatdown. A few disclaimers and off we went. Warmup: All in cadence: 15 SSH 10 Tempo Squats 10 Windmills 10 Frankensteins 10 Tappity Tap Taps A quick mosey around the tennis court and to the...

Tree Carousel

Strong turn-out for a hump-day beat down in the District with 9 motivated PAX. We started promptly at 5:30 a.m. with a Mosey over to the parking lot. WARM-UP: Mosey from one side to the other, and back High-knees half way, and back Six Kicks half way, and back Carioca...

Four corners at the Bone Yard

Beautiful morning in the gloom today. 5:30 approached quick with everyone ready and onetime 5:30 hit and with a quick disclosure 5 core principles we were off. Warm Up Baby arm circles/reverse 10 IC Moroccan nights 10 IC Overhead clap 10 IC Windmill 10 IC SSH 15 IC...