Legacy Backblast Archive

*Posted by Donatello on Behalf of Jobs* We had good turnout of 13 for F3 workout on Tues. Morning. Jobs took the Q for the first time. (Editorial Note: Jobs is a man of few words, he’s too busy putting in the work) Disclaimer COP Side Straddle Hop (25

*Posted by Donatello on behalf of Rite Aid. Some editing liberty taken* The Thang: Disclaimer Prayer COP Merkins (10 IC) SSH (20 IC) Imperial Walkers (20 IC) Merkins (10 IC) LBC (20 IC) Merkins (8 IC) Hillbillies (20 IC) Merkins (6 IC) Squats (20 IC) Merkin...

Disclaimer Prior to beginning warm up exercises, in COP, YHC wanted to share a quote from Ben Franklin: “Without continual growth and progress, such words as improvement, achievement, and success have no meaning”. Idea behind that was to remind the Pax that...

*Posted by Donatello on behalf of Kardashian* We had some youngsters join us this morning playing volleyball with a phantom net in the amphitheater. Maybe they had two of something they should have only had one of. Being a public park and not wanting a turf...

*Composed by Donatello on behalf of Ponzi* After showing up for an unofficial run on Monday—Ponzi was “strongly encouraged” by Donatello to Q on Tuesday. He’s been a regular for several weeks, it’s time to step and show the JC Pax how DJ money rolls. After...

Disclaimer Prayer – Escape Hatch The THANG: COP SSH X20 IC (+5 more as Malibu joined in) TTT X20 IC LBAC X10 IC each direction (YHC will shake it out between rounds for the benefit of Donatello) Merkins x10 IC Hillbilly Walkers x10 IC Imperial Walkers x10 I...

After a run heavy Baby Q (which was a real crowd pleaser) on Tuesday, YHC decided we’d stay put and play with some toys on Thursday. What kid doesn’t love blocks?—except we are building men, not toy houses. Disclaimer Prayer—Donatello The Thang: COP SSH (20...

15 men showed up at The Iron Horse to work the 4 corners. No time to stop and smell the roses in order to get all four laps completed. Conditions-72, Clear and Humid Disclaimer/Prayer-Baby The Thang SSHx15 IC TTTx15 IC Hillbillies x15 IC LBACx10 each way IC...

The day has finally arrived—we are on our own. We are grateful for all the F3 Regions who came up to get us launched. Much was learned and culture was built; now it’s time to put all we have learned into action. We got this thing rolling with a snotwaggler...

*Posted on behalf of Baby* 12 PAX showed up at the Iron Horse thinking they were going to get lessons to better their lead on the dance floor. Instead, they discovered Baby got backed into a corner and the only way out was to Crawl, Pull, Wheelbarrow, and S...

Disclaimer COP WARM UP · SSH x20 · High Knees x15 · SSH x20 · High Knees x15 Mosey to the Metal Thingy · TTTx10 · Merkins x10 · Plank Jacks x15 · Overhead Claps x20 · Baby arm Circles x10 (forward and reverse) Mosey back to the amphitheater ·

10 @F3LakeMurray pax piled in #clowncars for a 24hour road trip west of Cumberland Gap to Johnson City…Tennessee (how many times has that been said before?) 21 men awaited us for Week Six (Q101) and the final week of @F3JohnsonCity launch. In the crowd of 2...

YHC has been totally overwhelmed with the effort of the PAX through wk 5 of our #leap. So for my VQ I wanted to reward them with doing only one real exercise… Weather: 67 deg 95% humidity…lovely The Thang Disclaimer, Warm-up SSH (IC) x20 TTT (IC) x15 Little...

Posted on behalf of Pythagorus—who reminded the JC PAX why math is not fun. JC hit a new weekday high, 12 PAX show up for a baby brick smoker. There was some SERIOUS mumble chatter this morning—Pythagorus handled it like a pro. Disclaimer Prayer Warmup Side...

#F3Nation has made a successful #LEAP to Johnson City, TN 5 weeks ago. As part of the traditional #Expansion process, the first 6 weeks are led by existing F3PAX to help #giveitaway. Week 5 is the #snotwoggle designed to really give the newly formed PAX a t...

As VQ, YHC sought to work some running into The Thang. Mission accomplished, with Merkins added just for fun. THE SCENE 76 and cloudy. Lots of water standing around the AO Welcome, Disclaimer, BOM (Rite Aid) THE THANG SSH x 20 (IC) Hillbillies x 20 (IC) Lun...

Posted for Escape Hatch—who apparently spent too much time on a submarine while in the Navy and has Air Force envy. Disclaimer The THANG Warm-UP SSH x30 Imperial Walkers x20 Mosey to the South end of the park Through the tunnel x10 Don Quixotes x10 Mosey ba...

THE SCENE 71 and clear Welcome and Disclaimer (Cap’n Crunch) Pledge of Allegiance (led by Ratchet) THE THANG COP – Led by Cap’n Crunch & Local PAX SSH x25 IC Cherry Pickers x10 IC Diagonal Lunges x10 each leg IC Dive Bombers x10 IC Imperial Walkers x15 IC F...