QIC – Poodle PAX – 10 – Landslide, Peepers, Virus, Bourbon, Shakira, Kasper, Tupac, Spaulding; Poodle It was a beautiful dry 35 degree morning in the gloom, the Pax were ready to start the week strong. We did a review of the F3 Principles and got right into the workout: The Thang: -Warm up in […]
PAX: Rooster, Colonel, Brita, Dauber, Jimmy Dean, Splinter, Ticket, Mickey, Trinity, Wake, Brut, Mayor, Rose, Mailman, Kitty, MadDog, Ollie, Pixar, Scrooge, Froman, Gadget, Bluto, Glitch, Mayhem, Coxworth, Modell, Worm, Dauber, FNG “Oral B” Q: Woodstock Started with pulling FNG into the circle and making sure to cover the 3 F’s, Mission, Core Principles, Disclaimer. Warmup: […]
PAX — 2 — Splinter, Brita 5 Core Principles SF — Flying gracefully. Q — Brita The Thang — 3.30 mi/8:24 pace even with 20 Merkins every 1/2 mile (120 merkins total) The 6 — Splinter: F3 revolution in his life is amazing. I pray all of you get to hear it. COT — Powerful […]
PAX: Nails, Mickey, Mater, Mayor, Sideshow, Modell, Sipe, Jimmy Dean and Gap The Thang: -Nails with the 5 core principles of F3 -Mosey to the track and partner up -2 laps and 80 merkins for each PAX -2 laps and 60 wide merkins -2 laps and 40 diamond merkins -2 laps and partner(patty cake) merkins […]
PAX: Nails, Gap, Jimmy Dean and Sipe -5 F3 Core Principles by Nails -2.65 mile ruck with no coupons, but plenty of wind and wet conditions -Count-o-rama -Name-o-rama -COT with prayer led by Nails
This AM 10 paxs took part in a total body workout. 1st we warmed up with 15 side straddle hops. Next 5 paxs went on a mile run while the other 5 rotated through the following exercises with weights for 10 reps each: Inclined press 45 lbs Close grip press 40 lbs One arm row […]
QIC: Splinter PAX: Stamper, Goose, Froman, Friday, Scrooge*, Honeymoon, Spider Monkey, The Mickey, Colonel, Hedgehog, Gadget, Mr. Belding, Brute, Lavar, Mayhem, Mailman, Splinter It was a last minute gathering at the Fuse due to the Pre-Ruck running a bit longer than expected. YHC made it to the parking lot with 2 minutes to spare…just enough […]
We gathered in the gloom, but ended beneath a perfect sunrise. It was cold, but warm enough that we could shed some layers after a few rounds. You can’t have a bad day when it starts like this. THE THANG • The mission of F3 is to plant, grow and serve small workout groups for […]
QIC – Stark PAX – Modell, Sideshow, Poodle, Jimmy Dean, Mercy, Buttermaker, Landslide ….Just exiting the pre-ruck where YHC sprained his ankle pretty hard core at the damn start…so this should be interesting Qing a ruck sack welcome party style workout, but here goes… Mission, 5 core principles esse quam videri “To Be, Rather then […]
Q: Mother Rucker Pax: Bourbon, Tupac, Jennay, Bambi, and Woodstock Began with F3 principles and outline of general purpose of today’s ruck. Purpose being general prep for GrowRuck 009. Warm up: Pec stretch, lower trap activation, quad stretch, and hamstring stretch. Start rucking parameter of park. Welcome party module: OH static holds, thrusters, ruck swings, […]