“Cadence Calls and Interval Running.”
Backblast for F3 “Bad Clown: Beatdown” A.O. Date: January 21st, 2023 Q: Pork Roll Weather: Perfect, the mid-60s, low humidity, with a light breeze PAX: 10 Today, I decided to…
Pax: AirWolf
“Robo-Routines: A workout designed by AI for a machine-like beatdown”
Backblast for F3 “Bad Clown: Beatdown” A.O. Date: January 20th, 2023 Q: Pork Roll Weather: 65 degrees and muggy PAX: 25 Warm-Up: 5-minute mosey The main workout consisted of four…
“Playoff Ready”
Playoff Shape Workout Inspired by the NFL Prayer movement, the Dallas Cowboys place kicker, and the memories of old Friday Night Lights. Mission: F3 is a national network of free,…
Brisk burpees and more
WX: a clear 38 degrees ITG this morning as YHC Q’d a burpee-forward beatdown. We covered the 5 core principles and a disclaimer. Apologies to Gold Watch for the picture…
Broga and Burpees
7 pax gather for 5 rounds of yoga followed by your choice of a 200 yd run or 10-15 burpees. Contrary to popular belief, we burned about 500 calories in…
Bone the Fish and BOMBS
Weather:Glorious 5:15a struck and we were thrilled to have recently moved pax Papa Smurf in attendance with us! Welcome back brother. Mission statement, core principles and disclaimer were shared and…
22 in the books
Conditions: 70 degrees and foggy Mozi and warmup: The Mozi had all the usual stuff… Nur, Kerioke,regular and more Nur. The warmup included SSH, Imperial walkers,Merkins, Michael Phelps, arm circles and…
Looks like most Pax had a case of the Mondays…
It was a clear, cold morning after Christmas that the vast majority of Pax chose the fartsack, but Spartan and DR Pax Manhole from F3 Dunwoody (near ATL) joined YHC…
Deck of Death
Runners who did not participate in the Deck of Death but showed up for the name o rama include: Brutus, Crabcakes, Enron, Olympus, and
Burpees for Christmas Countdown
18 days till Christmas (18 reps each corner) Split into even sets of groups, one group start at each corner. If you get passed it’s dbl count your next corner.…