Pax: Spartan

“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…

“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…

TAYLOR PHELPS -CARDINAL – TRIBUTE

5:15 and 48° After the 5 core principles and disclaimer were given we got right to the point. I had another beatdown planned, but with the late news of our…

Last Minute Q

At 5:15 the core principles and disclaimer were given. We started of with some SSH, Windmills, Strawberry Pickers, Arm Circles and Michael Phelps. We then mosied to the first station…

4 Corners + A Trip to the Mall

Cat 5 could not make his scheduled Q (Mammon); YHC took the helm. 5:15 = (5) core principles + F3 Mission Statement: “Leave No Man Behind, But Leave No Man…

10 x 10

A beautiful, humid morning awaited the Pax today at Hard Knocks. As 515 arrived, the Mission Statement and 5 Core Principles were provided.   Warm o Rama All IC, all…

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…