The trio linked up this morning to show off how big our balls have gotten. Let’s just say the gains were undeniable. We’ve been putting in work and it shows. All three of us stood there proudly marveling at how far we’ve come. Even the silent lady we pass every day the one who’s never spoken a word of english might’ve let out a soft “Oh my…” as she shuffled by. This is how it all went down…. Warmarama A bunch of OYO stretches and grunts. Thang! 11s Snatches with kettlebell Atomic Merkins Travel with around a 45lb rock? Extra…
From time to time, I see these quotes from Marcus Aurelius. See COT below for more information. Friendly reminder: check your aliases in Big Data (Saltlick, Salt Lick) Mosey to corner Parking lot and give standard disclaimer 20 SSHs 10 Man-Maker Merkins 15 Crunchy Frogs Stretch: on the ground, right hand to right foot with left foot on right thigh and then Pfannkuchen Mosey to Asphalt playground 20 IWs 10 Diamond Merkins 10 each side Suzanne Sommers Stretch: Plank position, right foot to right hand and then Pfannkuchen Mosey to corner parking lot 20 Squats 10 Stagger Arm Merkins 15…
9 Braves (incl 1 LIFO just back from down south) joined us this morning to see if 62F was too cool to work up a sweat. Lets just see about that. Gitty up start: 6 Burpees. Mosey to COP. Welcome. Disclaimer. All IC: 10 Sumo Squats, 10 Don Quixote, 10 Helicopters, 10 Turn and Bounce.Arms: 10 HRMs, 10 Grass Angels, 10 Australian Grass Angels, 20 Arm Circles, 20 Reverso, Keep em up: Hands up and Hands down, 10 Overhead Claps, 10 Seal Claps. 10 ‘Mer’cans, 5 Ranger ‘Mer’cans, 5 Wide Arm Mer’cans, 10 HRMs, 10 Shoulder taps, 10 Leg twists,…
12 lucky F3 faithful started the week off right by fighting off the fartsack and posting out to the Alamo (AKA the FNG machine). This FNG was courtesy of Elle Woods but is a New Marketeer. The clock struck 530 and off we went. Quick mosey around the lot. 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. To the top of the bunker. Perform 10 of called exercise at starting point, 20 at tunnel entrance,30 at tunnel exit and 40 on top…
COP — lots of fun exercises,then vball challenge. Keep the ball up in the air up to the goal number. If we hit the number, no exercisesIf we don’t hit the number a member of the PAX calls the exercise and the number of the exerciseWe exercised a whole lot…Our highest number was 11 today. Blame it on the lack of light.The long runRun the loop — every speed bump 10 merkinsevery light post, 10 jump squatsmodify the jump squats to 10 WW2 Triple check the way back1- smurf jacks2 — flutters3 — run to the light and backwhen everyone…
Mid-60’s and breezy for another extremely peaceful Morning Wood – ample time to think, pray, and reflect on a missions project we’re partnering with in Papua New Guinea. After 30min rucking, returned to the Taco for some water and Woodsman arrived to drop a load of coupons on the grass hill. YHC convinced him to join a run of the green loop circuit, and he gamely participated in 2 loops while YHC (feeling no IT band pain) went for a third loop, total of 2.14mi with an improved VO2 Max of 54, up from last weeks 2-loop run. Overall excellent…
8 of F3’s veterans for the oldest continually operating F3 Sunday workout in Virginia. Temperatures were sunny and 70 (sorry, Offshore). According to the Marathon Training Team runners, the following might have happened: 5 guys ran North Bank (watch the hole in the bridge) to T. Pottersfield Bridge to Buttermilk (skip the lariat). About 6.5 miles. 2 guys rode from Elwood Thompson’s. Rumor has it…45+ miles. Yeah, baby. Impact. 1 guy ran 10 OYO. If you show up for coffeeteria, YHC counts you in the workout. Numbers, names, and YHC took us out. NMS: exceptional morning to chat and run…
3 Lumberjacks emerged from the gloom for a good ole fashioned lumberyard beat down! Here’s what all the soccer moms witnessed! Warmarama – Helicopters Deadman’s to the left & right Arm circles Susan Summers Fudd, Wilson and Roscoe Scorpions COP1 – 11’s – Superman / Pistol Squats(2 ct) COP2 – Light Posts – P1 2 coupon farmer carry, P2 does upper body exercise w/brick bag, P3 chucks the medicine ball. Rotate once all 3 have reached the light post. COP3 – 5 Sets – 5 pull-ups / 10 Merkins / 15 weighted squats at the ODG. COP4 – return coupons…
0645 Friday, August 1st 2025 Gomer and Handshake are sitting next to each other at Dunkin, talk about the evenings Crab Feast and wondering who had the Q at Gridiron. YHC beat Gomer to the punch to sign up for the Q and he had the great idea to Co-Q. 1545 Friday YHC’s M dropped him off at Gomers house to Mrs. Gomer could take us to the Crab Feast at the American Legion Post off Robious. Gomer and YHC drink several beers and eat roughly 16 crabs over the 4 hour Crab Feast. Night ends after a couple beers…
2 handsome devils emerged from the gloom for a 3 mile ruck or run. Choo Choo worked on them running legs and Beaver got some rucking in.