As the PAX rolled in this AM, they were un-welcomed with the theme from the movie Halloween. At 0530 we began with a Halloween themed playlist and the following: Warm-O-Rama: SSH x 15 IC Arm Swirly Things FWD x 15 IC Arm Swirly Things BKWD x 15...
Read moreSix PAX came for an easy workout. YHC left sore. Warm-O-Ramma SSH x 20 IC Imperial Walkers x 20 IC Windmill x 10 IC Whirly has the Clap x 15 IC Copperhead Squat x 15 IC Hand-release Merkins x 10 IC Mountain Climbers x 15 IC Easy Exercises PAX...
Read moreWarm-up: Burpees, SSH, AV, Whirlie has the clap, seal clap, arm forward, arm revers, OH clap Mosey to the blocks for a game of Poker. Perform the exercise indicated by the suit the number of times of the value of the card. Aces low, face cards =...
Read more13 Pax on a humid day arrived and good spirits, worked hard and left in good spirits. A fun time was had by all. It went something like this: Warm-o-rama: The usual fare for Goofy The Thang: · Bring Sally up Merkin Routine #Crowd Pleaser · 3 Man...
Read moreIt was with very heavy hearts that 10 PAX gathered at #Parliament this morning. In addition to the unspeakable horror and senselessness in Las Vegas, taking the lives of 59 innocent souls and maiming over 400 others, we were further saddened by...
Read more
Men and @Mongoose – We have a new F3WS Gear Pre-Order open as of right now! Not only is it a new order, but also includes a new, limited edition logo! Check it out! For those who have never ordered, or those who don’t remember...
Read more
YHC always enjoys a theme but the inspiration was somewhat lacking after checking this date in history and famous birthdays. Current events were too depressing. As YHC wrote 9/26 on a paper to jot down some exercise ideas, the brain worked in a...
Read more11 PAX gathered at SW Elementary for a good ol’ non-running beatdown. We accumulated a good number of reps and did more burpees than anyone really wanted to. Here’s how it went… Warm-o-rama x15 IC each: SSH, Imperial Walker, Abe...
Read moreOur Veterans. Perhaps no group of individuals is more deserving of our recognition and gratitude. Many PAX are themselves proud Veterans. Indeed, a significant amount of the philosophy and culture of F3 finds its roots in the military itself...
Read more2 PAX joined YHC as we did our very best to stay dry! We gathered under the breezeway and #Fingers set the mood via colored light sticks that gave us some soothing ambiance. We began with: Warm-o-Rama: SSH x 15 IC Hillbillies x 15 IC Squats x...
Read moreDespite being the newly minted Site-Q for Parliament YHC has found himself out of town more often than not on Tuesdays over the past several weeks and has otherwise been relatively asleep at the wheel. #Goofy sent a shout out last night...
Read moreHaving just celebrated YHC’s one-year anniversary with the #DashPax, another one was soon on the horizon. On December 8, 2016, YHC had his VQ. The AO was #TRQ, and the late, great Gordie Howe was involved. In the ensuring months, YHC...
Read more