Welcome to F3 We had a full house as 19 PAX attended the Candy-themed workout in the gloom. Knight2F3 & Wingman Q’ed the event and got us moving…5 FNGs today, who wants some candy?! Disclaimer: Modify as necessary Warm ups MotivatorsTippy TapsWindmillsArm circlesCircle arms Station 1 – Pick the candy 10-50 reps x 5 piecesContinue reading “CANDY THON 2021”
Monthly Archives: October 2021
Mash Up
Who: 10 Pax (Photo Finish, Dos, Mountie (Q), Dick Clark, Soul, Wall-E, Vintage, Risky Business, Aviator and Brisket) appeared in the gloom on hump day to celebrate the middle of another week Where/When: The Rising (WWCP) 6am What: It’s late October and the change of the seasons is in full effect. Halloween is just aroundContinue reading “Mash Up”
We Don’t Die, We Multiply!
10/19/2021 PAX: Dos, WallE, Soul, DickClark, Aviator, Mountie, Vintage (FNG! Welcome), Scar, Brisket (Q) Warmup Stretch acrossStretch overMichael PhelpsLeg holdPlank to each legTippy Taps to Back hurts ZigZag Mosey to top deck corner Thang – We don’t die, we multiply! 1×1=12×2=43×3=94×4=165×5=25 5 rounds of each of the following where the reps equal the the answerContinue reading “We Don’t Die, We Multiply!”
(V)Q Tips
Podcast: https://soundcloud.com/f3nation/bing-talks-q101 – see above for link to Ref (Google) Doc for a lot more details than what follows. Plan – Plan 2 workouts (depending on AO condition, weather and PAX fitness) – Make both workout plans run longer than allotted time (so you have options) – Go with your strengths, but include variety (example: longer runs, if you areContinue reading “(V)Q Tips”
The Dice Man
Who, What, Where: 9 Pax (Mountie (Q), Dick Clark, Photo Finish, Soul, Wall-E, Risky Business, Dos-Equis and Aviator) gathered in the gloom of a non-spooky “Wednesday the 13th” to test their luck with the Dice Man. Warm it up: Arm circles, circle arms, SSHs, leg stretching, dick clarks and we are ready to get thisContinue reading “The Dice Man”
Pyramids
Pyramids of beatdown – A WallE construction. 3 exercises repeated from 1 rep each to 7 reps each. This signifies climbing the pyramid.At the top we do 2 sets of 10 reps of 3 exercises. (denoted with ***)We then climb down the pyramid by repeating the original 3 exercises – going from 7 reps backContinue reading “Pyramids”
Diversity
The “Break the Mold” Panel (L-R): Dos Equis of F3 Princeton, Pipeline of F3 Metro (Charlotte, NC), Square of F3 Greensboro, and Nomex of F3 Greensboro. I was honored to serve on a breakout panel at the F3 10 year celebration on Saturday, October 9, 2021, in Wilmington, North Carolina. The theme was “Breaking theContinue reading “Diversity”
October Opener
The VQ Workout of Cumulus 11 Pax: Cumulus Q, Wall-E, Soul (2.0), Aviator, Dos Equis, Brisket, Risky Business, ScaRU, Dick Clark, Mountie, ThunderGetting down to business opening up the first week of October. A warm Monday morning workout with 11 HIM, starting out in the dark and finishing with the sun rising. 5 x SetsContinue reading “October Opener”