SnackPax: Delicious AND Nutritious

Written by Dick ClarkLight rain, 55 degrees8 Pax: Photo Finish, Dos Equis, Brisket, Mountie; WallE and Black Hole via Zoom, and Dick Clark on Q. And welcome to FNG “Six String” Dick Clark felt a hunger for the old days, so decided to feed it by re-living Iron PAX, in the digestible fun-size he callsContinue reading “SnackPax: Delicious AND Nutritious”

F3 Mad Lib

The AriseNov. 16, 20208 Paxs- Dos, Foto Finish, Dick Clark, Wall-E, Checkmate, Brisket, Scar-U, Mountie(Q). It was a _____indescribable______ [ adjective] November morning at the ____basketball court__ [ favorite Q location]. ____Risky Business____ [ Q member] was the Q and was ready to deliver a __crazy_____ [ adjective]  ___running_______ [ verb] to the PAX. TheContinue reading “F3 Mad Lib”


7 Pax came to Arise for ScarU’s Q… Lot’s going on these days so we needed some extra work to calm the nerves and breathe.. Who: ScarU (Q), Fotofinish, Exterminator, Dick Clark, Mountie, Brisket and Dos Warm up-Albatross breathingHip HingesMy Back HurtsCalf StretchChest openersTriceps stretch Diaphragmatic breathing- hand on stomach- longer exhale  The Thang-BREATHE  3xB urpees Continue reading “Breathe”

Here comes the (November) sun!

Welcomed the PAX to the Monday morning beatdown with the disclaimer.  Since this was the first beatdown after turning back the clocks it was bright enough in the gloom so that we could actually see our physical-distant brothers!  The brisk dawn, with an almost full-moon setting, called for a beatdown that kept us moving.   Warmup:ICContinue reading “Here comes the (November) sun!”

Wall-E joins the Arm-E

(written by Dick Clark) Overcast, 64 degrees13 Pax: Trailblazer, Cruiser, Pharmer, WallE, Hacksaw (FNG), Photo Finish, Bollywood (FNG), Dos Equis, Redcoat, Mountie, Scar, Black Hole, Brisket, and Dick Clark (VQ). As all the military Pax know, F3 is inspired by lots of great routines and practices from military PT—Physical Training. With that in mind, retiredContinue reading “Wall-E joins the Arm-E”

ElToro and Trigger go to NJ

15 #HIM for an ElToro and Trigger guest Q at Princeton.  ElToro and Trigger took the long drive to Princeton together.. Once we arrived we decided we prefer other modes of transportation, including but not limited to: moseys, hill climbs, bear crawls and lunge walks. In between we did a variety of merkins, ab exercises,Continue reading “ElToro and Trigger go to NJ”

10102020 don’t blame the queue

One day we are waiting in a queue, angry that it isn’t moving. The next day we laugh at the same situation. Our perception is constantly changing. The challenge is in our minds, don’t blame the queue. Andy on Everyday Headspace session Oct 10 Oct 10, 2020 is a great date for an F3 workout,Continue reading “10102020 don’t blame the queue”