A Jog Through the Park
What a beautiful drizzling morning to take a jog at the Broyhill Walking Park where four men got better. From Stargate, we ran up Harper Ave. and turned left onto Main St. We took Main St. and ran around the Lenoir Park by making a right onto Finley and another right onto Ridge St. Ridge […]
Hit the Quad
11 Pax showed up for my VQ at The Den. I enjoyed being the Q and hope to do it again. Warm Up: SSH x 15 IC Humpies x 15 IC Imperial Storm Troopers x 15 IC Little Arm Circles x 15 IC Reverse Little Arm Circles x 15 IC The Thang: Bataan Death March: Pax […]
Stargate Run With the Runs
The PAX had a good run from downtown Lenoir to the Lenoir Greenway and back to downtown. Several PAX must have stopped along the way and ate something that did not agree with their stomachs. One left early, one had to pull over and take care of business after they left and one was fighting […]
The Bears
What do you do when you see a bear? You stop what you are doing and evaluate the situation. Identify yourself by speaking in a calm, appeasing tone. Back away slowly, preferably in the direction you came. Walk, don’t run, and keep your eye on the bear so you can see how it will react. We are F3 and we conquer what […]
Make Me Better
The PAX showed up this morning to make ME better. Everyone struggles with some of the regular exercises and today we are going to fix that! Warmup (x15, IC) Side Straddle Hops Imperial Storm Troopers ABAGODAS Humpies Arm Circles (forward & reverse) In between each exercise today one PAX was asked which exercise or move […]
College Football Top25…F3 Style!
College Footballs Top25 …F3 style! HEMI – Friday 8/25/17 Temp: 63 degrees Disclaimer/warm up SSH PAX#1age40 LBCs PAX#2age41 HighKnees PAX#3age39 BUTT Kickers PAX#4age33 Arm Circles PAX#40 Alt-Toe-Touches PAX#41 Imperials PAX#39 Monkey-Humpers PAX#33 Zig zag Hops PAX#40 Dips PAX#41 Derkins PAX#39 Smurf-Jacks PAX#33 5 Burpees, then 5 Australian Mtn’climbers Repeat 4-3-2-1 “Bear crawl up, Crawl Bear […]
We had a Workout
The Lord blessed us with a perfect morning! The temperature was perfect. The conditions couldn’t be better for the beatdown to follow. But wait?!?!?!!? Where’s the flag? Who has the flag? Oh wait, Snips has it. So we had to wait for Snips to show up at the usual 5:14:59. Ok…..now the flag is flying. […]
Leap Frogging Downtown Lenoir
It was an honor and a privilege to guest Q at Prison Break this morning. We had 8 Pax, motivated and ready to go!! Warmups x 15 SSH Alt Toe Touch Humpies Windmills Imperial Storm Troopers Arm Circles Reverse Arm Circles We mosied to Harper Avenue and got shoulder to shoulder facing the road. We […]
Brick Beatdown courtesy of Audit
Warm-up: SSH x 15 IC Windmills x 15 IC ATT x 15 IC LAC x 15 IC Reverse x 15 IC IST x 15 IC Lazy Doras – With a partner, perform 100 merkins, 200 LBCs, 300 Squats as a team. First PAX starts with 10 merkins while the other PAX planks, then flap jack until […]
How to Count to 100…
Warm-a-rama: SSH x 15 IC Hillbillies x 15 IC Butt Kicks x 15 IC Chinooks x 15 IC ATT x 15 IC Indian Run to Post Office “In the Plank Tonight” – PAX planks for the entire song on “In the Air Tonight” by Phil Collins (about 5 minutes) Wilt Chamberlains: 100 LBCs Run 100 […]