After taking it easy for a couple months, watching my new born daughter, it was time to step back into the role of the Q. Four hard chargers gathered in the early morning to get the work on. The Warm-Up: Side Straddle Hops, Don Quixotes, Imperial Walkers, Cherry Pickers, Super Mario jumps, and Bernie Sanders. The Work: Best I can describe as a NASCAR version of an indigenous run. Bear with me, on the basketball court, all four of us align on the corner. Person in the back runs a lap around the basketball court as fast as he can…

5 Brothers assembled for another edition of the Florence At-Home Workout video turned F3 Q. They endured Florence’s endless lecture about form for the duration of this workout : F3 Disclaimers and Mission Statement Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 20 IW’s IC, 10 Merkins IC THE THANG : Mosey to workout station behind school 4 Sets of AMRAP Pull Ups/Chin Ups Mosey back towards parking lot 3 Sets of One Legged LBC’s AMRAP followed by 1 Set of LBC’s AMRAP Lunges for about 100 yards until you reach YHC’s truck Grab a cinder block or a…

4 amigos came out on a frosty 70 and sunny morning, these strange occurrences happen when you’re in the Bermuda Triangle. It was a small PAX, but they put in some SOLID work! Here is what they got done. Started out with a standard warmarama at the basketball court. Nothing special here. Mosey over to the playground inside the track for a slightly modified Murph with no weighted vest. Each PAX would perform 5 sets of each and then do a lap around the track. 5 pull ups, 10 merkins, 15 squats Repeat 4 times. Total 100, 200, 300, 1…

4 Fitness Enthusiasts came to Bermuda to learn the Florence At-Home Workout. VHS Tape footage showed the following : Mosey to workout station behind school Disclaimers and F3 Mission Statement Warmarama : 10 SSH IC, 10 IW’s IC, 10 Ukrainian Soldiers IC THE FLORENCE AT-HOME WORKOUT : 4 Sets of Pull Ups AMRAP until Failure. Switch Grip in between sets Mosey to pavement for 3 Sets of One Legged LBC’s AMRAP until Failure Walking Lunges for about 75 yards until you reach Florence’s truck Grab a coupon for the following : 2 Sets of Bicep Curls AMRAP, 2 Sets of…

5 Turkeys gobbled their way across Bermuda in this Thanksgiving themed AO. Altar Boy (Downrange, Columbia SC) was a nice surprise addition to the group this morning. He was a chatty Southern Gentlemen (is there any other kind?!) and was a pleasure to get to know him. We served our Downrange guest the following thanksgiving nummies. Warmarama: OYO Stretch and disclaimers Turkey Trot ~3/4 Mile Sprint 15 seconds Trot for 60 Repeato TURKEY Bank 1 Pax Bernie to light pole and run back Remainder do following XOs and “bank” all reps together for 100 of each T – Toes2Bar U…

With Posh stuck in the 3rd Dimension tending to his kids’ needs and State Farm posting out of town, Big Rig and Florence stepped into the 4th Dimension known as the Bermuda Triangle. Only squirrels were there to witness the following potato recipe : Florence starts skinning potatoes : Warmarama : Lap around parking lot, 20 SSH IC, 20 Ukrainian Soldiers IC, 20 IW’s IC, 10 Merkins IC THE THANG : Mosey to exercise station behind school 3 sets of 8 pull ups, then 3 sets of 10 Jerkins, then sideways swing across monkey bars from end to end 3…

The boys were back in town for another version of the Bermuda obstacle course! This AO has over a dozen features (steps, playgrounds, picnic tables, track, curbs, etc…) that sort of make it feel like a PAX Playground. Was nice to have our numbers up to 7 today – great energy and effort by all. Props to Big Rig who hit his 1-mile PR of 6m:44s during morning wood! Here’s what the early voting poll workers at Ecoff might have seen… Warmarama: Welcome and Disclaimer, Imperial Walkers, SSH, Plank + Credo, Principles BERMUDA SPARTAN RACE COURSE Indigenous Curb Crawl, Group…

5 zombies ventured into the cold mist of the Bermuda Triangle. It was a great morning for the living dead to put this AO to some good use on Halloween. Mosey over to the picnic pavilion for a typical warmarama SSH IC, Don Quyotes IC, Imperial walkers IC, LBCs IC, American Hammers IC Multi tasking Slow and fast calf raises while doing arm circles Dora run to the parking lot and Bernie back and complete the following 100 chair dips 100 squats 100 merkins 100 ball dippers Mosey to the playground inside the running track for a clunky triple check…