BackBlast from Fridays Live Beatdown at NBP Tower!

So we finally went live again. It was a learning experience as a lot more than 7 showed and I accidently skipped the 5 core principals and disclaimers to split us up into small groups. 3 groups with different routines. 1 group rucked w/ pain stations. 1 group did whatever they did and my group …

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Board of Quarantine

Date: 4/29/2020 Weather: 66 degrees (forecast) QIC: Manziel Pax: ????? Core principles: Free Outside Open to all men Lead in a rotation Ends in a circle of trust Disclaimers: I’m not a professional, and I don’t even play one on TV Modify as necessary Sue Lancelot (that’s going to take some getting used to) These …

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Play with Bricks…

5 Core Principles Free Open to all Men Held outdoors, rain or shine, heat or cold Peer led End with Circle of Trust   Coupons are recommended.  38 lb cinder block are optional but recommended!   Get it going! 20 Strawberry Pickers IC (In Cadence called out by Q) 20 Finkle Swings (swing leg back …

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WWII Vet Gets Honored

The pax of F3 Suncoast were put on a mission, stop by and visit Ace, a 92 year old WWII veteran. A parade was formed and respect was paid to this great American hero! Thanks for your service, Ace! As seen on WWSB ABC7 #SuncoastStrong https://www.mysuncoast.com/2020/04/18/suncoast-fitness-group-surprised-a-wwii-veteran-with-car-parade/

C-BLOCK

Saturday April 25, 2020 Virtual Beatdown 0700 hrs  72 degrees Q= Sir Wallace PAX= Brutus, Stagecoach, McNugget, Snapshot, Lancelot, Trump, Shamwow Workout Level= Advanced Join Zoom Meeting https://us02web.zoom.us/j/82899873514?pwd=UUFQWDNKN1NxVUVPbHliQVZKOE5Hdz09 Meeting ID: 828 9987 3514 Password: 556340 WARMUP 25 SSH (Quick) 25 Windmills (slow) 25 Butt kickers 25 High knees 25 Merkins 25 Jump lunge with arms …

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Birthday Beat Down

We will start this beat down at 5:30am in order for it to finish by 6:15 for those joining The Fort Bible Study. I will also physically be at NBP around 5:15am and plan on doing the beatdown and zoom under the tower in case of rain. If anyone want to join me.   Zoom …

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4-19 Anniversary (Late)

Our Core Principles F3 is free of charge F3 is open to all men F3 is held outdoors, rain or shine, heat or cold F3 is led by men who participate in the workout in a rotating fashion, with no training or certification necessary F3 ends with a Circle of Trust On April 19, 1986, …

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Finding Balance in Isolation 4/22/2020

Finding Balance in Isolation *** Coupon required         Medium size weight suggested Weather you like it or not, It’s going to be Humid! Q: Lancelot Warm-O-Rama 15 Michael Phelps 15 Arm Circles forward 15 Arm Circles Backward 20 Strawberry pickers 30 seconds of high knees to loosen up the joints *** Grab your …

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ABC or WXYZ – Tuesday Virtual Q

Weather: Morning Gloom Virtual Q: Shamwow Warm-up 20 SSH 20 Michael Phelps 20 Strawberry Pickers 20 Flutter Kicks Run 400 Meters The Thang: If you liked ABC, we are ready for some WXYZ today.  Today’s workout is named after the ABC owned TV and Radio stations in Detroit where I was an ABC Radio Network …

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1 week post Easter Monday

QIC- Goob Pax-    hopefully many of you.  I miss you guys. 5 core principles- Free Outdoors For all men Led in rotating fashion Finish in a COT So, in complete transparency, this workout is ripped off with a couple of modifications.  My buddy Jody (Jody Mills @f3Beano) up in Chapel Hill, NC led this …

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F3 Suncoast