Wednesday Tora
Thought I’d make it as early possible and be the first one there, but once again Waterboy was on point and waiting with bated breath. With only a minute left to our surprise Lunch Break came rolling in and ready to rock. Baby arm circles/reverse 10ic Abe Vigoda 10ic...
Boners and Ranchers
QIC: Apnea PAX: Chowdah, Haka, Hooker, Seltzer Seltzer contacted YHC on Sunday and inquired as to whether I planned to Q at the Boneyard as I had signed up. I admitted that I had intended to Q at the Ranch but it’s been awhile since I paid the Boneyard a visit so I...
The 4 Horsemen
Quote of the Day: "What did you eat last night?" ~Grouper~ Bright and early in the gloom and 3 PAX joined in to support the sweatfest with YHC. No warmup today, disclaimer was given and we were off. Mosey to Sunlake Blvd Sprint to Pole 1 Right side karaoke to Pole...
Banner Morning
On the day the Chiefs start their inevitable march to back-to-back championships, YHC thought it would be fun to celebrate the return of the NFL with some football things in the beatdown. Before the fun, a warmup. Warmup: All IC: 15 SSH 10 Alt Leg Crunches Merkin w/...
(Florida) Mountain Man
Warmup: Side Straddle Hop,Tempo Squat, Hill Billy, Baby arm circles, Shoulder taps, Murican Then there was a small mosey to the "Hill" Pax partnered up and bear crawled up the hill 3X while partner was doing burpees. Then we switched to crawl bear up hill 3X while...
Nice set of Balls
Quote of the Day: "Who you calling Cookie Dough MF'er" ~Ikea~ Oh what a glorious and beautiful morning for 13 PAX to watch the sunrise together while holding their balls. A few late arrivals and a visitor from GA made for a bit of an extended warmup. The...
Digging deep
Looking at the empty spot on the calendar, no better way to show up than to Q it. So Q it I did. Woke up nice and early for this because the beatdown just sometimes doesn’t come to you until it has to. So finally it came together after digging deep into the archives...
F3 Lutz! End of era and finally laid to rest
Warm-up Mosey to the roundabout for some Tempo Squats, Mountain Climbers, High Knees, SSH, Shoulder Taps, BBS and Carolina Dry Docks The Thang: Mosey to Sunlake for a little bit of partner pole dancing! One PAX did a 15 rep exercise and the other PAX stayed moving...
Wagon Wheel
After nearly two weeks away, YHC was delighted to be joined by 14 HIM at the Boneyard. All who ventured out for the Saturday Beatdown heard the F3 Mission, 5 Core principles and a quick disclaimer. WARM UP: Exercises all in cadence and followed by a lap of the park:...
Group Think
On a cool (for August) Summer morning, YHC open the door to find just the slightest drizzle in the air. No problem for the men of F3 Nature Coast I thought and was excited to lead a larger group of men with school back in session. 20 minutes later with 4 other PAX in...
Journey Around The Ranch
Urkel decided it was time to get back ITG and decided to sign up on the Q Sheet as "Mystery Q" to keep PAX guessing until the beatdown. Many were expecting a No-See-Um appearance, but to their disappointment, all they got was a "Did I Do That"? Quick disclaimers and...
Block work at the boneyard
YHC saw the Q was open for Tuesday and was feeling like the boneyard needed some block work. Signed, sealed and delivered. The Warm-Up 10 SSH (IC) 10 WINDMILLS (IC) LEG STRETCHES Thang Bring block down the street 2 exercises, 25 reps and a carry, rinse repeat...