Cinder Blocks are heavy
FNGs: None Warm Up: SSH, GM, WMH, Arm Circles. The PAX did a great job reciting core values and F3 mission. No penalty burpees. The Workout: Grab a Cinder Block, […]
Entries by Pumpkin Spice
12 Days of Christmas
FNGs: None Warm Up: SSH, GM, Arm Circles, Claps, Frankenstein. The Workout: Each PAX led one exercise in 12 days of Christmas fashion. With Rocks Ground Pounder single count Lunges […]
Some football. Some rocks
FNGs: None Warm Up: Good Morning, WMH, SSH, Arm circles, Seal Clap, Overhead Clap The Workout:Football Passes. 3 Rounds Single Line. Single PAX ran a route. Caught pass from another […]
An EMOM morning
FNGs: None Warm Up: Bounce Spinal Rotations Good Morning WMH Arm Circles Seal and Overhead Clap The Workout: Cinco Tres Workout : 5 exercises , 3 reps each. 10 min […]
Five Year Anniversary Q
FNGs: None Warm Up: Arm Circles, GM, Mosey to Soccer Field Parking Lot The Workout: Football Mascot Merkin Workout utilizing scores from last week’s games. NCSU’s Tuffy – Merkins (+alternate […]
Pi Approximation Day 22 July, 2023
FNGs: None 22/7 is the fraction approximation of Pi 3.14. It’s July 22, 2023. Happy Pi Approximation Day 22 July (22/7). Warm Up: Bounce, knee raises. One burpee for failure […]
We even got 1.99 miles in
FNGs: None Warm up: Mosey to The Block garage. High Knees, Butt Kick, Side shuffle. SSH, GM, Arm Circles, Claps, Daisy Pickers. The Workout: 5 rounds. PAX shared the count.10 […]
TABATA SHOULDERS IT IS!
FNGs: None Warm Up: The bounce, spinal rotations, good mornings, SSH, arm circles, claps. The Workout: Tabata 45 sec on:15 rest; At halfway mark switch to 2nd exercise. ROUND ONE […]
Early 51 Birthday Q
FNGs: None Warm Up: lap around the Culture Center/Library; GM, WMH, Arm circles/seal & overhead clap. The Workout: Circuit One: 3×17 SSH/Mountain Climbers/LSF Lap around library Circuit Two: 3×17 Durkins/Urkins/Dips […]
Basketball Closed? Modify as Needed.
FNGs: None Warm Up: Mosey to see if basketball court open. Fence locked :/ 10-15 count GM,WMH, Arm Circles, SSH, EW, Hillbillies. Mosey to bleachers. The Workout: Circuit 1: Climbing […]