Warmup with good mornings, side shuffle hop and windmills. Next run 1/4 mi to do 3 sets of single arm incline merkins, high alternating left right step ups and dips. Then run 1/2 mi to next station for three bridge sprints with LBC, single arm merkins, Russian hammers, dying cockroaches, calf raises and standard merkins. Next run 1/4 mi for a hill suicide followed by a plank hold. Finish it off with a 1mi run back to the start.
“The Gambler” – An F3 Raleigh Custom CSAUP Event Date: December 4, 2021 Time: 0500 – 1030 Cost: $200/team of…Continue Reading
What exactly is the QSource? The QSource is the integrated expression of F3’s leadership philosophy. It is the F3 leadership…Continue Reading
AO: Brick City Workout Date: 10/01/21Kicking off Snowbird's October Challenge with one of the easiest Qs and most fun AOs, we are…Continue Reading
AO: Aquaman Workout Date: 09/02/21 Hard to believe, but this is my one hundredth Q of a unique AO this year! Warm…Continue Reading