Weather: Clear and a brisk 32 11 PAX descended on the yet-to-be-named Erwin AO to put in some work. A handful of JC faithful joined a core group of Erwin studs for a Q focused on the 2nd F. COP – Rudy Disclaimer Prayer Warm-up Motivator –
Tag: Rudy
Hard to modify the bear crawl
Weather: Soggy and 51 degrees 17 PAX won the first battle of the day and showed up to put in some work. Mother nature favors the PAX and we had a nice (soggy) morning to work with. COP – Rudy Disclaimer Prayer Warm-up SSH – 15 IC
Light the Fire—F3 Erwin Launch
Saturday, April 1 of 2017 was no joke—17 men put their feet on the floor and started a new era in the life of F3 Northeast Tennessee and Erwin. Nine men from Johnson City met up with 8 other men from Erwin (5 FNGs) to plant the shovel flag in
Vertical Terrain in the Dark
Weather: Cool (30 degrees), crisp and clear Welcome/Prayer Warm up: SSH x 70 Merkins x 10 IC Little baby arm circles X 15 then reverse x15 Through the tunnel x 15 IC Merkins x 5 IC Imperial Walkers x 20 IC Shoulder pretzel x 20 IC Merkins x5 IC Hill
Easy…AKA…In honor of Dona- “All-day” -tello
Conditions: 52 degrees, damp, a very pleasant morning 14 PAX showed up Honeysuckle was there early. Baby, an FNG, and Queen came to run a lap at 5:20. Honeysuckle watched the post by the bleachers just in case some of the PAX showed up a little early. Welcome/disclaimer COT/Prayer (Honeysuckle)
Cold and dark, just how I like my…coffee
Arrowhead AO: 11 Men braved the frigid conditions and railed against the indecency of daylight savings to put in some work. A bracing 18 degrees, light wind, and starlit AO greeted them with the subtlety of a clenched fist to the face. Disclaimer Prayer COP Motivator IC from 7 Merkins
March Madness F3 Style
Weather: Da gloom 36 and damp 13 PAX made the more difficult choice and showed up in the gloom to put in some work. COP – Rudy Disclaimer Prayer Warm-up Mosey over to the playground area of Arrowhead TTT – 15 IC Imperial Walkers – 15 IC
The call us Mr. Lungtastic!!!!
It was a ripe 29 degrees for the start of the workout, but it was either the boom box that Glory brought or the rising temps that started making those closes come off. Disclaimer COT Merkins (10) IC Squats 15 (IC) LBAC 10 (IC) Each Direction TTT 15 (IC) Now
All Work and No Rest!
11 men showed up to a day with heavy lifting. DISCLAIMER PRAYER COP Motivator from 8 Merkins 10 IC Abe Vigoda IC 10 Willie Mays Hays IC 10 Little Baby Arm Circles IC 10 Reverse Little Baby Arm Circles IC 10 THE THANG Ponzi’s own twist on Tabata. 90 seconds
Knowing you did work and can enter a room with your chest out!
The video demos the two stretches we did in the warm -up. You can see proper form. Weather 52 degrees and a clear sky Disclaimer COP Prayer Jar Jar Warm –up: Merkin 20 IC Imperial Walkers 15 IC Hillbilly Walkers 10 IC LBAC and Reverse 10 IC Name??? plank into