Is this gonna be less that 3 miles?

As YHC arrived, CZ and DBA were on the fence about doing a double BD after just completing IPC, and asked "Is this gonna be less than 3 miles?".  If anyone know Belding, of course it is, so they both pulled a double. At 7:30 9 #HIM were ready for challenge. Warm-up...

Ian Ruined My Bday

Quote of the Day: "Ah your breath smells like ass."  ~Chowdah~ Well the day YHC had been waiting for finally arrived, his 47th bday.  Unfortunately hurricane Ian had other plans as he ripped through the entire state and left a mess of everything.  With safety in mind...

I am the storm!

“Fate whispers to the warrior, ‘You cannot withstand the storm.’ The warrior whispers back, ‘I am the storm.”

Who’s Q Is It Anyway?

QIC: Apnea PAX: Grouper, Rub N’ Tug, Dillio, Waterboy, Noodle, Belding Full disclosure, YHC realized he had the Q Monday afternoon so today’s beatdown was improvised and planned as we went. Quick disclaimer followed by five core principles. Mosey around dog park and...

IronPax Week 4 – Monday

DEATH BY SKINNY RUNNER Format: This is a for time workout. Set-Up: Measure out 400 meters however you want or utilize a 400 meter track. Have a white board, poster board, or even a pizza box with the workout progression written out so you don’t forget the “NEXT...

Running BruceLee

A lot going on in this week - IPC, Dillio killed the legs, Vanellope killed the upper body, training for 1/2 marathon. So YHC planned for the abs work for today. 18 PAX in presence, we started our day after quick disclaimer and reciting core principles of F3. Warm up:...

Returning a 100yd Kickoff

YHC didn't have many options after Dillio delivered a heavy leg day but also incorporated a full body workout. So what better than a lot of sprints and mainly upper body beatdown. 11 Pax arrived to get our Wednesday started off right. Flag was planted, disclaimer...

Tuesday Boneyard BD: Week 3 IPC

YHC was tagged on the F3 Nation slack by a visiting PAX, looked on the Q sheet and noticed an open spot. Took the Q to make it an IPC BD for the second week in a row. Xerox showed up and while we got down to business Hooker pulled up to go for back to back days of...

Legs on the Dock

Disclaimer Warmup Side Straddle hop Tap tap tap Baby arm circles both way 10 Sumo squat Mosey   Circle up at round about 30 merkins on own Calf raises 30 easy Find a line Broad jump between lines then burpees Ten count Again   Move to Outer circle Side...

IronPax Week 3 Monday

THE WORKOUT The original write up, along with a proctor sheet can be found here: https://f3pugetsound.com/2022-ipc-week-3/ Format 5 rounds 7 exercises per round 1 additional run 5 ROUNDS OF: 20 Coupon Presses 20 Burpees 20 Curls 20 V-Ups 20 Goblet Squats 13 Man-Makers...

Deja Vu

5 PAX posted for a relaxing and fun style beatdown as promised by YHC the night before.  With IPC in full effect many PAX have been pushing their bodies to the brink each week so a little break was in store for today.  A little run, a little fun, a little run and we...

Back To Route 66

QIC: Apnea PAX: Belding, Big Papi, Chowdah, Dillio, Flat Tire, Hitchhiker, Hooker, Petey, Rub N’ Tug, Seltzer, Vanellope Full Disclaimer and the F3 core principles were delivered 12 PAX total in attendance on a slightly cooler morning but still humid. Quick warm-up at...