My F3 name is partly derived from my pre-F3 routine of working out solo in my garage with kettlebells. The program that I did (and actually still really like) is called Simple and Sinister. There are only two exercises – the kettlebell swing and the Turkish get up. Simple as it may be, the workout…
YHC decided to sign up quite a while back and put “Michigan” on the sign up sheet. It’s a workout YHC has led before and it is horrible. Great if you just LOVE sprinting back and forth on a field, but to most pax, it’s horrible. After trying to give a disclaimer with no respect…
12 Pax gathered for a NCAA National Championship UVA vs Texas Tech themed Q. No FNGs, team captains determined and we began. Big lap then Warmup: 20 SSH, 20 IW, 20 MC, 20 merkins, 20 PJs. Captains sent for rock for team. Picnic Tables: 20 LR stepups, 20 MCs, 20 dips, REPEAT Fenced in area: …
This workout was billed as Grady’s toughest ever! Unbeknownst to most, Grady was actually asked to spend time with his M on Monday as she dealt with a tough milestone. As a true HIM he put first things first and asked me to switch Qs. We decided not to tell anyone in order to continue…
17 PAX came out & with no FNGs we were off with no disclaimers. Warmup: run 1 big lap then 19 SSHs, 19 Hillbillies, 19 MCs, 19 PZs, 19 half WMs The Thang: 19s for 19 minutes- around short parking lot loop- merkins & air squats Picnic tables- 19 LR step ups, 19 urkins, 19…
15 PAX gathered for a no-mosey WO; no FNGs so minimal disclaimers and we were off. YHC emphasized that this would be a NO MOSEY workout and we had a chant to that effect later… 1 lap around parking lot then circle up by trailer Warmup: 20 SSHs, 20 IWs, 20 WMs, 10 SFACs, 10…
12 Dirty Dozen PAX posted a Big MACS turned forced fed Nasty Macs themed WO. No FNGs so minimal disclaimers before start. Warmup: 25 SSH, 20 WM, 20 IW Mosey to location 1, 10 burpees on arrival Big MAC= run big loop then spell out MACS with exercises 1 loop, M=merkins, freddy mercuries 50 of…
It’s Monday. Not a lot of time for funny talk, so let’s roll…. Warmup: Mosey around the park loop and when we get back — GoodMornings/Windmills/ImperialWalkers/SSH/Fazio Circles Thang: 1st Set: Partner Chase around the loop. 4 rounds with abs in between. 2 burpees – catch partner plank – chilcutt – LBCs – dying cockroaches 5…
It’s always a pleasure to start my week right with the pax at Crucible. This time around, YHC wasn’t very creative, but wanted to give the men a tough workout so the cones came out. After some discussion about “Dingut” and Marmalade’s girlish squeal during the pre-run at the sight of a supposed snake, there…
It is the month of love, so YHC thought we could celebrate Valentine’s Day a little early. 3 pax showed for the pre-run, 8 for the main event. Declaration of F3 mission statement and we were off. WARM UP SSH x 14 Good morning x 14 IW x 14 LBC’s x 56 (4 x 14)…