1-minute warning Disclaimer/Mission (Always) Warm-up Lap Warm-up Exercises: Squats, Michael Phelps, Humpies, ATT’s, J-Lo’s To the block pile Farmer carry to stoplight, Jog across, Rifle carry to track Slow mosey across field and partner up. Pax 1 AMRAP: Merkins, squats, overhead press, kettle bell swings, curls. Pax 2 Murder Bunny […]
YHC was out of town last week. The proper way to get back at it would obviously be to post at ER. Or even better, Q it. The PAX at ER are some of the best. Twig. The man who isn’t the fastest, but is always there. Teaching us consistency. […]
Not going to lie, it’s been a struggle for me to get to F3 here lately. Most of you know I am an assistant principal at an elementary school and when one of the bus drivers go out, I have to step in. Needless to say its been a few […]
Sorry for the late BackBlast. I got locked out of my Foothills account. Thank you guys for the opportunity to lead such a great group of men. We ran roughly 3.5 miles with 6 stops. At every stop we completed 20 Merkins, 30 Squats and 40 LBC. Work of the […]
“Borrowed” from Jake Brake because I couldn’t have said it better my self… Every morning spent with F3 is special and has meaning. This morning was even so much more. Feenylead a workout to honor the memory of the 22 veterans that take their lives everyday, especially to honor […]
WOD: Ephesians 6:18- And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people. You never know where people are or what they are going through so when you ask […]
YHC realized after a recent Expresso Q that when pax have to count, they don’t talk…at least the ones actually counting. Since mumblechatter is one of the best parts of an F3 workout, too much counting has to be avoided. Bring on the AMRAP. Back in my group fitness leading […]
What’s this? A BackBlast by a F3 Lenoir PAX? It’s been a minute or whole bunches of minutes since we saw one of these…think RX posted the last one in late September. Here goes… Warm Up (IC) Side Straddle Hops LBAC’s (Forward, 30 second hold, Backward, 30 second hold, Overhead […]
Warmups 1 merkin/parking space to railroad track rocks circle up: 20 curls on your own, drop your rock and rotate so another dude gets a taste of the rock you chose. Change up 4 times. Bring your rock across the street and leave it there. One lunge per parking space […]
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