Hacky Sack HITT Q

PAX: Hacky Sack(QIC), Swanson, Cowbell, Cable Guy(Respect), GATA, Yukon (FNG) Warm up:Side straddle hops, TTT, arm circlesIntroduction of the Gerkin Ladder (pickle pointer and Merkin combo)Mosey to the church40/20 sec HIT routine with cindy consisting of burpees squats lunges merkins, imperial walkers for the work and then Farmers walk with Cindy for your recovery 2 … Continue reading Hacky Sack HITT Q

Hidden Foundation. Hackey Sack VQ

PAX: Hackey Sack VQIC, Adidas, Ball Cock, SMKG(respect), Cable Guy(respect), Swanson, Hopper(Cotter), Shocker, Jeter, Jack Sparrow, Wet Wipes Conditions: Chilly and breezy with shooting stars. Warm o Rama: Side straddle hops TTT Alt tor touchedlittle baby arm circles Fwd/back/bent Partner up 2pullups/Superman air pull-ups 4 setsMosey to wallElevated pickle pointers/balls to the wall4 setsIn honor … Continue reading Hidden Foundation. Hackey Sack VQ

Gates Open

Pax: Sister Mary Catherine Gallagher(Respect), Hostillo, harbaugh!, OJ,  Ratatouille(Respect), Cow Bell, Cable Guy(Respect), Swanson, Chigger, Sawed Off, Judge Judy, Adidas(QIC) Conditions: cool, clear, and shooting stars Disclaimer: Not a trained pro. Push yourself, the man next to you, but don’t get hurt. Always pick up the six! Warm o Rama: SSH IC, TTT IC, plank, right … Continue reading Gates Open

Adidas 1yr Anniversary Q- Oyster Factory Park

Welcome to F3! Five core principles: (Urkel) 1- Free of charge 2- Open to all men 3- Held outdoors, rain or shine, heat or cold 4- Are peer lead in a rotating fashion with no certification necessary. 5- Ends in a Circle of Trust PAX: Urkel, Cable Guy(respect), Big Spur, Cockaboose, Sawed Off, JV, Yo … Continue reading Adidas 1yr Anniversary Q- Oyster Factory Park

T-Claps Handy Manny

Conditions: better than we deserve for mid June in the Lowcountry Disclaimer: Not a pro, push yourself, get better, don’t get hurt, encourage the men by your side. 15 PAX: Cable Guy(respect), Jeter, Chigger, Sawed Off, Sister Mary Catherine Gallagher(respect), harbaugh!, Ball Cock, Ray, Shocker, Cowbell, Swanson, Hackey Sack, Handy Manny(Welcome Back Cotter), Checkers, Adidas-QIC … Continue reading T-Claps Handy Manny

Memorial Day Murph

Conditions: Slightly humid, otherwise pleasant PAX: Swanson, Peaches, Lombardi (respect), Cockaboose, Judge Judy, Cable Guy (respect), Buckeye, Sister Mary Katherine Gallagher (respect), Clark (F3DenverNC), Bertha (F3DenverNC), Adidas- QIC Disclaimer: Push hard, don’t get hurt Started with reminder of why we celebrate Memorial Day, why we honor men like Lt. Michael Murphy who was KIA in … Continue reading Memorial Day Murph

11 for 11’s, and the HuRpee

Conditions: 53, clear, perfect PAX: Whip, Judge Judy, Toothless, Sister Mary Catherine(Respect), Sawed Off, Chigger, Hackey Sack, Ball Cock, Swanson, Cable Guy(Respect), QIC- Adidas Warm O Rama: Arm circles forward & back IC, Chinooks IC, Imperial Walker IC, Mountain Climbers IC, Happy Jacks IC, HB squats IC 10 Pull Ups then 5 HuRpee’s, 5 pull … Continue reading 11 for 11’s, and the HuRpee