pyWeather: low 60’s sunny…perfect COP Disclaimer: Singlet Prayer: Penn-Seagal Warm Up: aprox 2 exercises/ Singlet: motivators from 6 shouler pretzels x10 IC Penn-Seagal: pickle poundersx10IC merkins x10 IC Cooter: arm circles; TTT x11 IC, arm circles both ways x11 IC The Thang: count off 1’s and 2’s with a group
Tag: Pabst
F3 Filthy Fifty
YHC wrote way to much in Thursday’s BB—so this will be short and sweet. It was a snotwaggler. After watching Olympic coverage of the Decathlon the idea of 10 events lingered in the twisted mind of YHC. Recalling some of the memories purged from the days of CrossFit, YHC recalled
Lunges, Squats and an Iron Horse
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 we aren’t just out here to sweat. Weather:
Q101…and intro to Tombstone Hill
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 21 were 4 FNGs along
Johnson City #snotwoggle
#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 taste of what a
Two are Better Than One…
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 Forward
Johnson City Launch Week 3
Our day started like any other. We met in the gloom, we ran after a tire and rim, that came off one of the pax’s car. Standard 0500 stuff. On the road again. The Weather: 65 and sunny. The Thang (the good lord willing) Trial by Fire Warmup (Buhner and
Johnson City Launch, Week 2
F3 Lexington sent the A-Team to launch Johnson City last week. This week, Lexington’s Dream Team traveled to the mountains of east Tennessee in a big ol’ #ClownCar to pay it forward and assist our brother, Donatello. Following the successful expansion model, week 2 focus for this AM’s 22 pax
Johnson City’s Big Bang at the Iron Horse
There was a Big Bang at the Iron Horse! 29 Pax posted to the Big Bang at the Iron Horse in Johnson City including 17 FNG! It was an outstanding group of men that answered the call to post at the first Johnson City workout. Donatello did an outstanding job