And just like that it’s May.. We are still doing virtual workouts but hopefully there is a groove to be discovered (let’s call it the Force) and we are all getting better each day. Like the hero’s journey of every Star Wars episode, our virtual WO started with us being a little lost, trying toContinue reading “May the 4th 5/4/2020”
Category Archives: Backblast
Four for 20 two day 4/22/2020
4 for 20 2-day, Zoom AOR, 7am EST PAX: Mountie (Q), Dos, Brisket, Black Hole, Scar and Focus Factor Warmup – shoulders, legs and back. The Thang- Deconstructed Burpees20 Squats20 Leg Thrusts20 Merkins20 Leg Thrusts 20 W-lunges (lunge to the left, straight ahead and then to the right)20 SSH20 LBCs20 Carolina Dry Docks MoM-LBC, FreddyContinue reading “Four for 20 two day 4/22/2020”
F3 Buffet 4/20/2020
Q: What do you do when the Q gets Fart Sacked? A: Create a workout buffet of everyone’s favorite workout and tabata workout. Zoom Q don’t have to wait for anyone, nice work gents!
Gratitude Tabata – 4/15/2020
via Zoom, 7am EST #HIM: Scar (Q), Dos, Mountie, Brisket, Focus Factor, Kosher Dill, Sailor, Munchies Include a coupon, step/chair Warm up: Tippy Taps, My back hurts, imperial walkersLeg Tabata: 40 on, 20 off, 2 full roundsSquat, Step up, Deadlifts, Side Straddle HopsCore Tabata: 40 on, 20 off, 2 full roundsPlank or LBC, Superman, SideContinue reading “Gratitude Tabata – 4/15/2020”
April fools 4/1/2020
April fools April Fools’ Day, sometimes called All Fools’ Day, is one of the most light-hearted days of the year. Its origins are uncertain. Some see it as a celebration related to the turn of the seasons, while others believe it stems from the adoption of a new calendar. https://www.infoplease.com/calendar-holidays/major-holidays/april-fools-day-origin-and-history 4/1/20 30 sec on 30 off tabata 4 Push ups 1Continue reading “April fools 4/1/2020”
Virtual WO is a Thang
QIC: Mountie Date: 03/30/2020 PAX: Dos, BlackHole, WallE, ScarU and Flame COP Warm-up our shoulders with arm circles (forward) and circle arms (backwards), leg stretching and SSH’s and we are ready to go. The Thang:Inspired by a workout I found this weekend from Onnit, we did 1 minute rounds of the following: x Bonnie BlairsxContinue reading “Virtual WO is a Thang”
F3 Honor the Battle – 3/27/2020
Written by Scar Introduction- welcome to F3- Scar- F3 stands for fitness, fellowship, and faith. We have 5 core principles open to all men, held outside, peer-led, free and end with a circle of trust. Disclaimer- I am a health professional but for today I am your guide. You have to decide how much toContinue reading “F3 Honor the Battle – 3/27/2020”
Blackjack!
QIC: Mountie Date: 03/21/2020 PAX: Risky Baby-Face Business, Red Stripe, Black Hole, ScaRU, Dos Equis, Cruiser, One of the benefits of F3 workouts (and all workouts for that matter) is that you get into the flow or grove of the work and your mind can wonder and work through whatever it needs to. Last weekContinue reading “Blackjack!”
A St. Patrick’s Day Workout
PAX: Mountie, Doe Equis, Scar (Q) Disclaimer The symbol of St. Patrick is a three-leaf shamrock, not a four-leaf clover. Stretch Hams Calf Cross body Fun, and Folklore Blue was the color originally associated with St. Patrick, but green is now favored. The first St. Patrick’s Day parade in the American colonies was held in New York City on thisContinue reading “A St. Patrick’s Day Workout”
π-Day @ F3 Princeton
Date: 3.14 QIC: Black Hole PAX: (10) XX, BH, Brisket, Risky Business, Mountie, Red Stripe, Bones, Alamo, Cruiser, Scar AO: The Rising A π-Day workout on Einstein’s birthday. (He lived in Princeton 1933 until death in 1955.) π is mathematical constant, defined as the ratio of a circle’s circumference to its diameter. π is anContinue reading “π-Day @ F3 Princeton”