GETTING IN THE GROOVE WITH BOP
Jump-started the day with an F3 Ranch beatdown alongside 11 of my brothers—UTAH, GROUPER, SCREECH, SELTZER, SBARRO, DBA, MADOFF, PETEY, DILLIO, APNEA, and BUD. Powered by an AC/DC greatest hits playlist, we tackled the infamous Board of Pain, moving and grooving...
Nature Coast Anniversary and New Beginnings at The Rec
Today is the 8 year anniversary of F3 Nature Coast (formally known as F3 Lutz). Over those years, our region has grown from 1 AO and many beatdowns of less than 5 PAX to 5 locations with 8 beatdowns a week, so what better way to celebrate than by launching the 5th...
12 Days of Christmas
12 Days of Christmas 15 PAX on a beautiful but chilly Saturday morning at the District. Thankfully all the PAX were dressed to impress and nice and warm, in their festive attire (shout out to Hooker for the bunny costume - people's choice award!). Quick disclaimer and...
Burpin’ Around the Christmas Tree
Six days before Christmas on a very gloomy morning, YHC decided to bring a favorite Christmas tree inflatable to bring some spirit to the beat down this morning. The tree was set across the field of pain, lit for all to see through the mist. Also on the field were...
“Your Favorite Christmas Movies” at the Village
Two PAX gathered ITG at the Village AO to celebrate the Christmas season and to get a fun beatdown in. We were able to do both with a carefully crafted set of exercises that re-enacted scenes from some classic Christmas movies. The only thing better than watching...
30 seconds x 5 exercises
Warmup x10 IC Windmill Imperial Walker Tappity tap taps Baby arm circle Mosey to corner of ballantrae and Bexley for set of Mucho Chesto Back to the flag 30 seconds of each exercise x3 rounds: Merkin Squat Low plank Lunge Mountain climber Mosey to the school and back...
White Elephant Gift Exchange @ The District
YHC was feeling festive today with our annual F3 Nature Coast Christmas Party later on. I knew it would be important for us to practice a proper white elephant gift exchange beforehand. The PAX were in for a treat with a Christmas Tree surrounded by gifts for all to...
Bump & Run at The Bone Yard
With a Q vacancy late into Tuesday night, 4 PAX gathered ITG at the Bone Yard to partake in some leftovers. YHC delivered. After welcoming Palomino back for his second post, we revisited the five core principles of F3 and kicked the warm-up. Warm-up Active Warm-up:...
Death Star Elevens at the Village
4 PAX gathered ITG at the Village for what was supposed to be a Chowdah beatdown. YHC should have known something was off in the universe because Apnea arrived at 5:20. Technology is strange sometimes; when YHC saw that Chowdah wasn’t there right before 5:30, he...
P.D.Q. (Pax Dividing the Q) at the District
8 PAX gathered on a chilly morning at the District ready to test their strength and push each other through a Big Papi Q. But where was Big Papi? The PAX looked, but did not see him. They looked for a Little Papi (in case he shrank) but did not find one either…so...
Lake Lap + Burpees
A chilly morning and YHC thought a good mosey lap around the lake with exercises mixed-in would help keep us warm. There were 13 total PAX in the gloom including a FNG, later to become Palomino. WARM-UP: SSH x 10 IC *+ 1 burpee* Tennessee Rocking Chair x 10 IC *+ 1...
The Most Respected Hooker in the Village
2 PAX gathered on a frigid morning in the Village to kick off Hooker’s 50th birthday celebration with a Madoff beatdown. Warmup: 20 SSH IC 10 Frankensteins IC 10 Imperial walkers IC The Thang: Mosey to back of parking lot 20 speed humpers at each speed bump. Mosey to...