Burpees around the Lake
1, 2, 3 rees around the Lake, lets do Burpees for them. Mosey to the round about for SSH, Wind Mills and Frankenstein. Continue Mosey to the East gate to the LLR lake and did 10 Step Ups, 10 Derkins at the gate, Mosey around the lake doing 1 Burpee per tree seen on...
Mini Murph at the Boneyard
YHC fartsacked yesterday morning and needed some redemption. Something to keep the PAX moving in the humid gloom. With the upcoming Murph Challenge, YHC decided to give PAX the opportunity to get some reps in and prepare for the Murph. As we started warming up, more...
Rep Ramp-Up & Run & Pull-Ups
12 Pax posted on Warm Thursday Morning. Kick started warmup without ado. Warm-up: SSH IC x 10 Tempo Squats IC X 10 Tappyty Tap Taps IC X 10 Merkins IC X 10 Shoulder Taps IC X 10 Mountain Climbers IC X 10 Mosey around Dog Park , Tennis Court and to coffee station , as...
ENDURE
The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”, YHC thought about growing and serving other is about enduring the changes, handling weight of life while continuing to move and help others....
Weekend at Bernie’s Ranch
15 pax (including FNG “Fat Bastard”) gathered in the gloom at the Ranch to test their mental and physical toughness. YHC had a lot of fun planning this one, and tried to mix it up a bit. The Warmup: 15 SSH (IC) 10 Frankensteins (IC) 10 Forward baby arm circles (IC)...
No one likes Murder Bunny
Location does make the difference. April 29th 2024, Monday Morning at the Bonyard, 13 PAX ready to start the week with some sweat and old school beatdown. Warm up: Circle up around the cinder block. A PAX in turn does 5 Blockies while the other PAX do OYO SSH,...
Volunteer Appreciation (4/27)
Volunteering our time and effort is one of the major pillars for F3, not just on the third F. But volunteering to Q, or volunteering to lead a second F. This past week was volunteer appreciation week, YHC wanted to provide the PAX with some information about...
Lightpole Sessions
YHC rolled out of the fartsack looking to start Monday off with a good ol' fashion beatdown. Heading out the door, YHC pulled up to the boneyard with 9 other PAX looking for the same thing. Circling up, we confirmed it was a Chowdah Q. Disclaimers were given, core...
SuperSets
The warm Thursday morning at the court was surprisingly quiet, with only four PAX showing up despite expectations of a larger crowd. It seemed like many were still recovering from the intense RUCKathon, WaterBoy Double BD, and Hitchhiker NoMosey Block BD workouts....
A long warm-up and some smoke that pole work!
Jumped out the bed and couldn't wait to get on-site at the Ranch. Definitely can't complain about these beautiful mornings we have been blessed with the past couple days! LET'S GO!!!! Warm Up - Short run the roundabout, Tempo Squats, SSH, Shoulder Taps, Flutter Kicks,...
Monday, Monday!
It was a fantastic Monday morning at the Bone Yard! I was super excited to have Chowdah led the beat down. I waited and I waited but no one showed up, so did a little warm up and hit the streets for some running club. Little did I know, until later in the day. Chowdah...
Remembering the First Saturday District beatdown
Waking up with enough time to get out the door and pull up to the beatdown with around 10 minutes to spare until we kicked things off. 10 other PAX successfully defeated the fartsack (great to see Big Papi back ITG) and as we circled upYHC looked around wondering...