Boneyard turkey trot
YHC was feeling like a good run would be useful for all the as the ensuing food coma to come for Thanksgiving. The warm up: 15 SSH (IC) 10 Windmill (IC) 10 Tappidy tap taps (IC) 10 Tye fighters (IC) 10 Hillbillies (IC) The Thang: PAX to run a mile. After all PAX...
Beatdowns Are Better With Tunes
Eleven PAX gathered in the gloom on a chilly Saturday morning at the District to test their strength and to push each other to become our best selves. We welcomed two FNGs (Backdraft and Buckner). Disclaimers were given, our 5 core principles were recited, and then...
Bank Withdrawals @ The Village
Great morning at The Village with Madoff and Hooker ready to go, we promptly started at 5:30 a.m. The Village is a newer AO and YHC has enjoyed the nearby bank teller drive-through for beat downs. Today seemed like a perfect day for making some withdrawals (of 11s)....
Play Ball + 5 Minutes to Hell
Perfect morning in the gloom at The Bone Yard where 9 other PAX joined YHC in a proper beat down. Today's itinerary included a couple of gifts. A prompt start at 5:30 a.m. WARM-UP: SSH x 10 IC Frankenstein x 10 IC Tennessee Rocking Chair x 10 IC Tie-Fighters x 10 IC,...
Burpee Miles
QIC: Apnea PAX: Airstream, DBA, Grouper, Intel, Madoff, Sbarro, Screech, Waterboy 9 PAX out on a Thursday morning at The Ranch for an Apnea led beatdown. Its been awhile since I led one so today was the perfect time to Q. Quick intro and then 15 SSH IC. All PAX...
HAM-handed Villagers
3 PAX gathered in the gloom for another Madoff beatdown. Warmup: 15 SSH IC 10 Hillbillies IC 10 Windmills IC 10 Tempo Squats IC The Thang: Mosey to the 1st stairwell 1 burpee at bottom of stairs Climb stairs 2 merkins at top of stairs Run back down stairs Cocaine bear...
Keep it simple – Refreshing A, B, C, D … workouts
8 PAX for Thursday beatdown at the Ranch. Warm up: SSH, Wind Mills, Frankenstein, Baby Arm Circle - IC and mosey to the field of pain. The Thang: At the sidewalk next to the pavilion, perform exercises starting from A, B, C, D so on as listed - Everything 20 Hard Way...
Madoff Electoral Math in the Village
Two PAX (not Tupacs) gathered in the gloom after a long night of watching election results. YHC wanted to plan a beatdown that incorporated those electoral college results so that all 50 states + the District of Columbia would be represented, along with all 538...
Election Day Joy and Peace
The First Amendment is beautiful. It ensures freedom of religion, freedom of speech, freedom of the press, freedom of peaceful assemble and the freedom to petition the government. These my friends are the most basic liberties! It was an honor to gather with you all to...
Twinning
Quote of the Day: "Look at all the UPS guys they must all work out together before work." ~Random Passerby~ Tricks or treats? YHC found out the night before at 1700hrs that someone put his name on the Q sheet...possibly because he has been the Q the past few years,...
Hitting the “Jacked-pot” (a/k/a what happens at the Ranch stays at the Ranch)
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male leadership in the community….and of course to get jacked! YHC answered the call while traveling back from being DR - we needed a substitute Q. With little time to plan a...
11-23 Boneyard
YHC was racking the brain last night thinking of how to lead PAX in the beatdown. Occam's razor brought me to using the date itself, the gloom brought 5 PAX our for a cool 68ish degrees mosey beatdown. (Apnea found us as we were finishing up) Warm Up: 10 SSH (IC) 10...