Howling at the moon

Monday at Adventure Park was all darkness, humidity and mosquitoes. Although we did have the Beastie Boys too. In contrast, conditions were perfect on Tuesday at Nathan Benderson: there was a full moon, a breeze, and almost no humidity. We even had a Wolverine to howl at the full moon. We started with the 5 …

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Fart sack Friday?! With a spritzer

Conditions …. if u woke up to your alarm and looked at the radar around 4:30 am you saw large green blue blob of rain heading straight for the tower….. so, u turned off your alarm and went back to the FS. 74 degrees 78% humidity slight breeze and a SPRITZER or rain.  Best beatdown conditions …

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v.A.p.e.

16 pax, Condenser at the Q visualize, ARTICULATE, persuade and exhort… these are the four skills a leader must APPLY to be effective. Much more of that here: read: https://f3nation.com/lead-right-q3/ and/or listen: https://open.spotify.com/episode/4WRGP7WLMDsnYelquzA853?si=DDRsmN-JStGeW5FX2RlPow and/or watch: https://youtu.be/RDJgOZamUmE Men, we must APPLY these skills. Many of us HAVE THE SKILL to articulate, BUT WE FAIL TO DO …

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TGIF Workout!

It was an honor to VQ 21 strong and able men at Nathan Benderson Park for a long-winded beat down. The sessions started at 5:15 with 5 Core principles, a disclaimer, and a thorough warm-up. Warm-Up (x2): Windmills, storm troupers, moroccans, squats, mnt. climbers, press-ups, arm circles and Michael Phelps. We proceeded with a short …

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Caught In A Mosh!

Weather: 74 degrees, not terrible QIC: BRUTUS PAX: Sniper, Sir Wallace, BP20, Red Card, Top Secret, Lancelot, Bing, Flavortown (quasi-FNG), Captain Ron, Pick Axe (quiet little fella), Shotgun, Manziel, Pudge, Snapshot, Pin Cushion (FNG), Defib, Chili Pepper, Mr Clean, Crabcakes, Condenser, Big Mac, Goob, Lifeboat (DR from ATL), Brutus. 5 Core Principles were recited, and …

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Total Destruction

Friday, July 17th Benderson Park Tower 75F with 95% humidity 23 HIM in attendance QIC = Sir Wallace Pax = Bing, BP20, Cavallino, Pudge, Chum, Zeus, Steel, SnapShot, Tex, Goob, BigMac, Trump, ChiliPepper, Brutus, Clutch, Lancelot, HangTen, StageCoach, Props, TopSecret, CrabCakes, Manziel 5:15am Pep talk with 5 core principles, Mosey lap, warmup exercises including peter …

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Board of Happiness

QIC JimmyDean Conditions: 80 degrees and 84% humidity. (Great for dry skin I guess) Mozi: We stared w the core principles and took off around the bridges jogging and doing the following…. butt kickers, high knees, kerioke and nur! Warm up: SSH, Strawberry Pickers, Imperial Walkers, MP, arm circles and bad back stretches. The Thang: We gathered …

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HIIT the Heat 5x!

Q: Chilipepper 26 Pax in attendance for a Chilipepper lead Hot HIIT! PAX: Brutus, Dr Feelgood, Cavalini, Ferrari, Defib, Chum, Steel, Sauerkraut, BP20, RedCard, Ripken, Capn Ron, Manzel, Hang10, Clutch, Lancelot, Stagecoach, Trump, Wolverine, Acuaman, Posh, JimmyDean, Sniper, Zeus, Sir Wallace, Chilipepper. Five core principles were spoken and heck with warm ups, let’s get Super …

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An Early Morning Keel Hauling

QIC: Capt. Ron PAX: Wolverine, Ripken, Goob, Hang-10, Stagecoach, Snap Shot, Posh, Jimmy Dean, Clutch, Big Mac, Sniper, Trane, Trump, Bing, Lancelot, Sir Wallace, BP 20, Red Card, Chum, Sauerkraut, Steel, Brutus.   23 HIM arrived early this morning for a delightful beatdown by the Captain. Not quite to the level of walking the plank …

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Rowdy 300

weather-a gorgeous 74degrees with a perfect breeze. couldn’t ask for a better morning! PIA-22 H.I.M QIC-Rowdy 5:15am-greeting, 5 core principals, disclaimer 5:17am-Big Sexy Mozy (Pickle Pounders, Monkey Humpers, Pickle Pointers, 15 (IK)), dynamic stretching (arm circles 10 each direction, 10 Michael Phelps, 10 Agitators, 10 Good Mornings, 10 Strawberry Pickers (IK)) 5:22am-Rowdy 300 (Dora)-pair up, …

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F3 Suncoast