Three-peat Q

The morning was cold and YHC jumped out of bed excited for the final leg of the three-peat Q aka the tripod Q aka the tri-fecta Q. Pulling into the parking lot just on time, YHC ran over to the courts to see find 8 PAX ready to roll. So slight disclaimer was given and...

It’s all in the hips

Block day 2 of 3, the District brought a great group of PAX ITG to test their physical and mental fortitude. Note to self- slack notification will be sent out about blocks for Thursday's ranch beatdown. 44 degrees didn't stop 6 other PAX to fend off the fartsack and...

Blocked up at the Boneyard

YHC signed up for a three-peat to make sure I'm accountable and posting for the at least 3 days in the week. (YHC has a goal set for # of Qs and # of beatdowns attended in 2024) Blocks are a require for all three days and the goal is to keep PAX pumping that cindy and...

Lets get warm

8 PAX to warm up in another day of extended Florida winter. * SSH 20 IC * Flutter run from one side of the court to other and back. Speed and number of flutter counts. * 11s between two sides of the BB Court. - 1 Mountain Climber ---------------- 10 Plank Jack * Mosey...

With the Q sheet looking sparse I jumped in knowing that last nights football game couldn’t put a damper on getting the week started right. After seeing that Travis found Taylor I quickly shut the TV and went to bed. Got to the District with time to think of what to...

Football Fan Trivia

Quote of the Day:  "No way, no way, who has their phone we are going to double check that, you are completely wrong.  There is no way that they started in 1963 it was 1966 for sure."  ~Hitchhiker~ 12 PAX came out to celebrate with a Superbowl themed beatdown as...

Groundhog Day Apnea Standard Time

QIC: Apnea PAX: Airstream, Belding, Chowdah, DBA, Goose, Grouper, Hitchhiker, Madoff, Seltzer, Smoggy, Waterboy WARMUP All veterans were present, quick disclaimer was given, and we started with a warmup of SSH X 10 Frankensteins X 10 IC Windmills X 10 IC Baby Arm...

Light Pole Work

QIC: Apnea PAX: Hitchhiker, Madoff, Waterboy WARMUP All veterans were present, quick disclaimer was given, and we started with a warmup of. SSH X 10 Frankensteins X 10 IC Tappity Tap Taps X 10 Baby Arm Circles Forward X 10 IC Baby Arm Circles Reverse X 10 IC Overhead...

Warming up at the District

YHC received a call from Splinter about an FNG coming to the Wednesday beatdown. He said he was looking for a good work out group, so no pressure to make this a great beatdown to introduce the FNG to F3. YHC woke up bright eyed and bushy tailed to a cold morning,...

200 Burn or Churn

A chilly morning with moisture in the air, perfect time to lift some bricks with brothers.  YHC announced a block party to be had at The Bone Yard.  Two PAX arrived ready to feel the burn. WARM-UP: Frankensteins Tennessee Rocking Chairs Windmills SSH Half mosey lap...

Monday Madness At The District!

IT WAS A BIT OF SLUGISH MORING FOR THE Q THIS MORNING. FELL ASLEEP TO EARLY AND GOT UP WAY TO EARLY! NONE LESS. WE WERE READY TO WORK. WARM-UP: 15 - SSH - IC 15 - TEMPO SUMO SQUATS - IC 25 REP LEG SWING SIDE AND FRONT - OYO 10 - BABY ARM CIRCLES FONT/BACK - IC THE...