Date: 11/22/21 Q: ScarU Pax in Attendance: Brisket, Risky Business, Morpheus, Wingman, Aviator, Dick Clark What is it? Q-Source is the integrated expression of F3’s leadership philosophy. It is our leadership manual. It is designed to be used by F3 members to improve their leadership skills for the benefit of their families, workplaces and neighborhoods. Continue reading “Q Source Intro WO”
Category Archives: Backblast
Clear Skies – BOOM – Thunder!
November 13, 2021 Conditions: clear skies, 40 degrees: Location: Community Park, West Windsor 27 PAX: Aviator, Wing-man, Scar U, Knight2F3, WallE, Soul, Thunder (Q), Heavy Metal, Dos Equis, RedCoat, Dick Clark, Brisket, Morpheus, Whistle Blower, Photo Finish, Vintage, Walrus, Cruiser, Black Hole, Cumulus, Lafayette, Bollywood, Graf, Kasbah, FNG x 3 – Babe Ruth, Shuttlecock, SluggerContinue reading “Clear Skies – BOOM – Thunder!”
Hill-Ten (3 Bonus Nights Edition)
PAX: Risky Business (Q), Mountie, Brisket, Scar U, Thunder, Morpheus, Whistle Blower, Photo Finish, Aviator, Dick Clark Risky Business took the PAX on his personal favorite workout. Since Risky Business is a loyal Hill-Ten member, he treated the PAX to 3 Bonus Nights, for a Hill-13. Warm Up: Arm circlesCircle ArmsTippy TapAgitators / MotivatorsMosey toContinue reading “Hill-Ten (3 Bonus Nights Edition)”
CANDY THON 2021
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”
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!”
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”
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”
“B” The EMOM
An IronPax Workout (Week 3) Wednesday 9/22: 7 Pax – Mountie, ScaRU, Black Hole, Dick Clark, and Dos Equis Saturday 9/25: 20 Pax – Mountie, Bollywood, Citron, Lafayette, Cruiser, Black Hole, Dick Clark, RedCoat, WallE, Aviator, Wingman, ScaRU, Knight2F3, Towpath, GhostRider, Cumulus, Trailblazer, Swish, Dos Equis, and Priorities of F3 Hampton Roads. This backblast coversContinue reading ““B” The EMOM”