We had nine men show up for a cool 48 degree morning workout and YHC was ready to go and here is what went down: COP We mosey down to the pump station at the bottom of the hill and circle up for 20 SSH, 10 DQ, 15 Russian Soldiers, 15 Imperial Walkers, 25 American Hammers(2ct), 15 reverse scorpions, 15 scorpions and we are ready to roll. THANG We start with a Route 66 workout with 1 merkin at the first light pole mosey to 2nd light pole 2 merkins, and continue until we get to the 11th light pole…

4 of F3s finests gathered at WDog for a beatdown. Here’s how we spent the time: COP in Amphitheater: SSH // Deadman hangs // Helicopters// DQs // Cherry Pickers // Lt.Dans // Imperial Walkers Quadruple Triple-Check: P1: Box Jumps on the first step // P2: Incline Merkins // P3: Dips // P4: Run round the amphitheater. 3 rounds. Rusty Cage RoutineRound 1: 8 Pull Ups // 16 Froggers // 24 Reverse Crunches // Run to Hydrant and back. 3xRound 2: 8 Body Pulls // 16 Plank Jacks // 24 LBCs // Run to Hydrant and back. 3xRound 3: 8 Chin…

COP YHC showed up to a warmer humid morning and here is what went down: We had a long mosey from the flag to the Tennis courts by Burpee Lake(East Side of reservoir hill) and performed 20 SSH, 10 DQ’s(fan favorite), 10 Russian Soldiers, 10 Imperial Walkers, 20 American Hammers,10 reverse scorpions, 10 Alabama Prom Dates, 10 Scorpions and 20 merkins, The THANG We started with four corners around the tennis courts 10 squats(due to Iron Pax workout this week a little mercy on the squats), next corner 20 merkins, next corner 30 2 count flutter kicks, final corner 40…

7 gathered for a prime time celebration of the 75th anniversary of the end of WWII. Temps were sunny and 70. According to the After Action Report, something somewhat like the following might have happened. Mosey to the Near Circle, with a recon mission to the Amphitheater and a loop around the Circle for the COP. COP: SSHs4 burpeesHillbillies (5)2 burpeesDead Man HangArm CirclesFreddie MercuryFlutter KicksHRMs Mosey to the Edge of the Circle Burpee Road, only without the Burpees. Pucker suggested LBCs, so the PAX did 20 LBCs at each lamppost, illuminated or otherwise. Circle Up at the Small Parking…

Five gloom vets beat the sack for an infusion of the three F’s. With a pitch black but 70’s and breezy AO, here’s how these stud muffins embraced the suck: The THANG: COP #1: Mosey to a lit patch of mowed grassWelcome & F3 DisclaimerSSH, DQ, Body Builders, Crab Cakes, Elbow Plank Leg Raises, Rosalita Whips, APD’s, LBC’s COP #2: Mosey to the HPS & collect a Coupon2018 IPC Wk 3 (Modified):Descending Burpee Block Jump Overs from 10–>1Between each set alternate between the following 3 exercises:x25 HRM’sx25 Goblet Squats w Couponx25 Leg raises holding Coupon overheadAfter each exercise set, Broad…

7 Hardchargers showed be up to WDog this morning with the Q open. Swirly called Hells Bells, stated hot potato, and grabbed the Q. BOOM time to work!! COP on the bricks, in front of The Carillon-x 10 SSH, x 10 Helicopters, x 10 Don Quixote’s, Planks (lots of positions), x 10 Flutter Kicks, x 10 Reverse Scorpion Kicks, x 10 LBC’s, and finally a Swirly Fav…x 10 Merkins. Time to mosey over to The Stage for individual coupon workout Swirly’s Coupon Trifecta- x 10 Burpees (pushing off cinderblock and raising above your head), x 15 Cinderblock Curls, x 20…

Five strong men showed up for the beat-down in 85 °F and 82% humidity weather this morning. Hitchhiker was surprised by the fact that he was on the Q sheet this morning. While YHC led the group to the circle area in front of the Dogwood dell, Hitchhiker stepped on small broken tree branches and twisted his ankle again (Ouch!). The PAX stepped up to the plate and did hot potato. Here is how it went down: Upchuck led the COP and #1, #2, #3 exercises as follows: COP: 10x Helicopter IC x10, SSH IC x 20, Imperial Walkers IC x23,…

COP YHC was excited for a Hump Day morning workout to get the day off right being back from Venice Beach/Marina Del Ray, CA, getting back to work, and quality time with the F3 gents. We mosey down to the Pipe loop entrance (too dark now for this cardio fun) we warmed up with: 20 merkins, 20 SSH, 10 merkins, 15 Russian Soldiers, 10 merkins, 11 Imperial Walkers, 10 merkins, 25 2ct flutter kicks, 11 2ct american Hammers, 10 reverse scorpions, 10 merkins(you see a pattern right? it’s a merkin morning with CB). THANG YHC was ready to mosey back…

Four strong men came out for the beatdown in a beautiful but hot and humid morning. YHC felt it would be a good idea to work out with music. Here is how it went out: Mosey to the grounds of Dogwood Dell for COP. Deadmen Hang – 10 IC, crossed-leg stretch – 5 IC, Arm circle – 10 IC, Imperial Walkers – 10 IC, SSH – 25 IC, LBC – 20 IC, American Hammers – 20 IC, Flutter kicks – 20 IC, Merkins – 10 IC, Scorpion Kicks – 10 OYO. Mosey to the field in front of the Carillon…

It was a beautiful Monday as five men converged onto the grounds of Dogwood dell for a workout. Well, it was hot, humid, so what, let’s mosey to start the beatdown that went something like this. COP: 1 burpee followed by 2 merkins OYOSSH – 20 IC2 burpees followed by 4 merkinsDon Quixotes – 10 IC3 burpees followed by 6 merkinsHelicopters – 10 IC4 burpees followed by 8 merkinsArm Circles – 10 big, 5 small IC5 burpees followed by 10 merkinsArm Circles – Reverso – 10 big, 5 small IC6 burpees followed by 12 merkinsImperial Walkers – 15 IC7 burpees…