[ao-bluffs] 12 Days of Christmas
By f3gwinnettbackblast |
AO: ao-bluffs Q: G String PAX: Deep Dish, Mutt, Double Fault(40/100 posts), MC, T-Bone, Nugget FNGs: None COUNT: 7 CONDITIONS: 40 and Dry WARMUP: SSH, Tumbleweeds, LBAC’s, Pool Pissers, Morrocan Night clubs, Imperial Walkers, and a short Mosey THE THANG: 12 Days of Christmas. Pax draw 1 workout from a pile at random and we […]
[ao-burn] F3 Chess
By f3gwinnettbackblast |
AO: ao-burn Q: Short Circuit PAX: Lunch Lady, Dovetail, Hyzer (173/150), HuggyBear, Catan, Change Order, Popeyes, Short Circuit, Reepacheap, MC, Cheesesteak, Sparky, Spit Valve, Trenchfoot FNGs: 3 Sparky, Spit Valve, Trenchfoot COUNT: 14 CONDITIONS: mild WARMUP: a few THE THANG: Exercises and reps associated with pieces and board locations from recent world championship chess match […]
[ao-coliseum] solitare, all the cool kids go somewhere else.
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (244) PAX: Chef (244) FNGs: None COUNT: 1 CONDITIONS: cold WARMUP: LBAC, Pool Pissers, Weed Pickers THE THANG: rucked to pond and around, pulled a card every 5 minutes and did exercise. MARY:nope ANNOUNCEMENTS: none COT: everyone’s health
[ao-smaug] Friday run
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (173/150) PAX: Denny’s, Hyzer (173/150) FNGs: None COUNT: 2 CONDITIONS:cold WARMUP:run THE THANG:run MARY: ANNOUNCEMENTS: Merry Christmas! COT:yep
Die Hard at the Tracks
By f3gwinnettbackblast |
AO: ao-tracks Q: Homer (118/100) PAX: Luau (256/200), Cross Check, Harding, Birdie, Homer (117/100) FNGs: None COUNT: 5 CONDITIONS: Perfect, though I did decide to move off the wet turf and to the dry parking deck. Felt more like Nakatomi Plaza anyway. WARMUP: To the tunes of Bach’s Concerto No. 3 in G Major, BWV.1048: […]
[ao-yard] Run Dora Run
By f3gwinnettbackblast |
AO: ao-yard Q: Quick Release (176/175) PAX: Squeeky, The Floaties, Trike, Saints, Moen, Skidz, Deuces, Quick Release (176/175), Fauche, The Babe, Squid FNGs: None COUNT: 11 CONDITIONS: Mid 40’s WARMUP: SSH, Copperhead Squats, TTT w/ rocking chair, LBAC, Pool Pissers THE THANG: Round #1: Dora PAX partnered up as we moseyed to fountain. Combined reps: […]
[ao-sasquatch] Kettlebell, er i mean coupon work
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Hyzer (173/150) PAX: Dovetail, Wham-O, SUDS, Platypus, Lunch Lady, Hyzer (172/150), Partybowl FNGs: None COUNT: 7 CONDITIONS: cool WARMUP: 5 count motivators, weed pickers, michael phelps, mosey THE THANG: 21-15-9 coupon swings, goblet squats, curls standing skull crushers, hanging squat snatch 5-3-3 coupon (or part of coupon or dumbbell) turkish get ups. […]
[ao-coliseum-ruck-ops] Thursday Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (230) PAX: E.T., Caesar, Chef (230), @detention @sensei FNGs: None COUNT: 5 THE THANG: E.T. Chef (230) preruck. Whole group 2 5 ruck
[ao-coliseum] A Bowl Full of B.L.I.M.P.S.S.S & Coupons
By f3gwinnettbackblast |
AO: ao-coliseum Q: Luau (255/200) PAX: Asa Albright, Luau (255/200), YouTube, Chef (244) FNGs: None COUNT: 4 CONDITIONS: -46 and foggy WARMUP: -LBACs -PPs -TTTs -Windmills THE THANG: Thang 1: A Bowl full of B.L.I.M.P.S.S.S. Starting at the lowest turf level of the bowl at 1 end. Complete each of the following exercises at each […]
Eye on the coupon
By f3gwinnettbackblast |
AO: ao-tracks Q: Harding PAX: Luau (255/200), Birdie, Harding FNGs: None COUNT: 3 WARMUP SSH, mtn poopers hillbillies weed pickers THE THANG Format: 4 exercise stops. MOT: Mosey to coupon, Bernie away from coupon. Ex 1 > mosey to coupon > Ex 2 > Bernie away from coupon > Ex 3 > mosey to coupon […]
[ao-coliseum-ruck-ops] Tuesday ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: E.T., Chef (244) FNGs: None COUNT: 2 CONDITIONS: cool WARMUP: na THE THANG: 1.5 mile pre-ruck 2.5 mile ruck MARY: ANNOUNCEMENTS: COT: Prayers for PAX with health challenges. Kids with final exams.
[ao-sasquatch] Egyptian DORA
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Hyzer (170/150), SUDS, Lunch Lady, Boardwalk, Dovetail, Platypus, Wham-O FNGs: None COUNT: 7 CONDITIONS: 48* Clear Skies Warm Up: SSH, Moroccan Night Clubs, Copperhead Squats, windmills, mosey Thang 1: Exercises are: – Cone 1 – one side parking it – Squats (25) – Cone 2 – 1/4 way – Merkins […]
[qsource] The Building Of Effective Organizations
By f3gwinnettbackblast |
AO: qsource Q: Dovetail PAX: Hyzer (170/150), Dovetail, Denny’s FNGs: None COUNT: 3 CONDITIONS: WARMUP: THE THANG:The Glue that Holds an Effective Organization Together: – Relationships, not rules (effective organizations are built on trust and mutual understanding) The Organizational Chart of an Effective Organization: – A flexible, amorphous conglomeration of Dynamic Teams (flat structure with […]
[ao-bakers-dozen] Get into the groove EMOM & AMRAP
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: Patrick Krier PAX: G String, Mutt, Nugget FNGs: None COUNT: 4 CONDITIONS: wet WARMUP: 25 side straddle hops and 5 inchworms THE THANG: 20 minutes EMOM: – 5 each lateral to curtsy lunges (10 total) – 5 each side plank switch w/ dips (10 total) – 5 each push up w/ plank […]
[ao-yard] The 25
By f3gwinnettbackblast |
AO: ao-yard Q: Quick Release (175/175) PAX: Chew bone, Crack, Dale Martin – The Cheese, Mule (1/50), Quick Release (175/175), Saints, Squeeky, The Floaties, Squid, Moen FNGs: 1 Moen COUNT: 10 CONDITIONS: Mid 30’s … Perfect weather! WARMUP: SSH, TTT w/ rocking chair, Copperhead squats, Pool pissers, Moroccan night club. Mosey to church, pick up […]
[ao-wolf-den] WolfPAX Challenge #1 (4Q24)
By f3gwinnettbackblast |
AO: ao-wolf-den Q: Luau (252/200) PAX: Mutt, YouTube, (Ratatouille) -(73/108), Chef (234), Luau (252/200) FNGs: None COUNT: 5 CONDITIONS: Chilly, but not too chilly for Mutt to break out the Buford Green Wolf Den shirt. WARMUP: SSHs, Windmills, TTTs, LBACs THE THANG: We had an open Q slot, so I used this opportunity to reveal […]
[ao-coliseum] solo
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (244) PAX: Chef (244) FNGs: None COUNT: 1 CONDITIONS:cool WARMUP: LBAC, POOL PISSERS, WEED PICKERS, SSH THE THANG: ruck down and around the pond, every 5 minutes stop and do 20 merkins and 20 squats
[ao-bluffs] MC’s Greatest Hits (and respect Q)
By f3gwinnettbackblast |
AO: ao-bluffs Q: MC PAX: Meatloaf (064/100), Deep Dish, Double Fault(40/100 posts), T-Bone, Mutt, MC FNGs: None COUNT: 6 CONDITIONS: 32 but dry WARMUP: Moroccan Night Club, back twisties, mosey, wind mill THE THANG: We lined up at the curb w/ MC’s favorite coupons and YHC told the PAX that there were 5 exercise and […]
Winter is coming… again.
By f3gwinnettbackblast |
AO: ao-tracks Q: Harding PAX: Luau (251/200), (Ratatouille) -(73/108), Harding, Boardwalk, Birdie FNGs: None COUNT: 5 CONDITIONS: Winter is back… again! 33F low breeze. WARMUP ssh (to wait for late arrivals to join us), mosey to stairs by city hall. Imperial walkers, windmills, high knees up/downs. 11’s at stairs: Top: Bonnie Blair’s (alpha) Bottom: dips […]
[ao-smaug] Back at it
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (168/150) PAX: Hyzer (167/150), Dovetail, Denny’s, Lunch Lady FNGs: None COUNT: 4 CONDITIONS: cold and dry WARMUP: run THE THANG: 25 minutes on some fitness court circuits MARY: run ANNOUNCEMENTS: Stone Mountain Christmas parade and festival COT: work, family, season
[ao-hall-of-justice] Be Still and Know…
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Miyagi PAX: Miyagi, Val, Luau (251/200), Freud, Reepacheap, YouTube, Cortado FNGs: 1 Cortado COUNT: 7 CONDITIONS: “warm and balmy” (actually 33 degrees Fahrenheit) WARMUP: side straddle hops, arm circles, hip circles, windmills, copperhead squats THE THANG: mosey to different spots at the park. Spot 1: 1 minute elbow plank, 1 minute Al […]
[ao-wolf-den] YouTube Bday Q B-53
By f3gwinnettbackblast |
AO: ao-wolf-den Q: YouTube PAX: YouTube, (Ratatouille) -(73/108), Birdie, Chef (234), Spud, BLART 128/100, Splat (50/100), Luau (248/200) FNGs: None COUNT: 8 CONDITIONS: Freezing WARMUP: Moroccan Night Club, Weed Picker, Motivator THE THANG: YHC 53rd birthday, did a 4 corner exercises, starting with 13 for a total of 53. – Round 1 – Burpees – […]
[ao-yard] Magic 8 ball
By f3gwinnettbackblast |
AO: ao-yard Q: Coconut PAX: Chew bone, Gus (Jordan Carpenter), Quick Release (173/175), Squid (Ryan Smith), The Floaties, Trike, jazzyg FNGs: None COUNT: 8 CONDITIONS:cold WARMUP:stuff THE THANG: magic 8 ball workout MARY: ANNOUNCEMENTS: COT:
[ao-coliseum-ruck-ops] Quiet Time
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (234) PAX: Chef (234) FNGs: None COUNT: 1 CONDITIONS: chilly THE THANG: 2.5 mile ruck
[ao-sasquatch] Twelve exercises of Christmas
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Dovetail PAX: Platypus, Dovetail, Hyzer (166/150), Lunch Lady, Prairie Dog (79/100), SUDS, Wham-O, @partybowl FNGs: None COUNT: 8 CONDITIONS:cold 33 WARMUP: 12 SSH, weed picker, good mornings, windmills, mosey THE THANG:Twelve exercise of Christmas. In honor of December 12th In the style of the song twelve days of Christmas Pax advanced one […]
[ao-sterling] Your choice: Tabata or Mt Sterling? Why not both?
By f3gwinnettbackblast |
AO: ao-sterling Q: MC PAX: Mule (8/50 – 3/15lbs – 245), Meatloaf (064/100), Shutterfly FNGs: None COUNT: 4 CONDITIONS: Snazzy WARMUP: Mosey, butt kickers, high knees, weed pickers, Michael Phelps THE THANG: We didn’t have a Q, so this was on the fly. I was thinking we could do either a Tabata or Mount Sterling […]
[ao-burn] Grand Slam Special | Denny’s VQ
By f3gwinnettbackblast |
AO: ao-burn Q: Denny’s PAX: Hyzer (165/150), Popeyes, Cheesesteak, Change Order, Catan, Denny’s, Finch, Dovetail, HuggyBear, Short Circuit, JazzyG, FNGs: None COUNT: 11 CONDITIONS: Smothered & Covered (Wet&Rainy) WARMUP: Over Easy (Squats, Lunges, LBAC & Reverse) THE THANG: Bacon :bacon: Merkins -15 Coupon Curl – 15 Coupon Lunge – 15 BBS – 15 Coupon OH […]
[ao-coliseum] a group effort
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (234) , Chef (234), Quick Release (172/175), Luau (249/200) PAX: Quick Release (172/175), Luau (249/200), Chef (234), YouTube, Holy Water, @StumpJumper FNGs: None COUNT: 6 CONDITIONS:Breezy 52⁰ WARMUP: LBAC, SSH, Weed Pickers w/ back stretch, Imperial Walkers, THE THANG: Ring of Fire 10x Decline Merkins 10 Dips 10 Step Ups 10 […]
Never miss an month
By f3gwinnettbackblast |
AO: ao-tracks Q: Pipes PAX: (Ratatouille) -(73/108), Birdie, Boardwalk, Luau (251/200), Pipes, @StumpJumper FNGs: None COUNT: 6 CONDITIONS: Damp and strangely warm-ish. WARMUP: 1. Side Straddle Hops 2. Weed pickers 3. Imperial walkers 4. LB Arm Circles 5. Mosey to Library THE THANG: Pair up to knock out all the Merkins. 1 pax starts pushing, […]
[ao-sasquatch] Ruck + beatdown
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Wham-O, Hyzer (166/150), Platypus, Dovetail, Prairie Dog (79/100), HuggyBear, @partybowl FNGs: 1 @partybowl COUNT: 7 CONDITIONS: drizzle Ruck + Cards ANNOUNCEMENTS: qsource COT: prayers said and heard
[ao-hall-of-justice] Rocket Mile
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: YouTube, Miyagi, JazzyG (down range from Birmingham) FNGs: None COUNT: 3 CONDITIONS: Cool WARMUP: Moroccan Night Club, Weed Picker, SSH THE THANG: Draw a rocket, by going down around greens behind city hall and back all they to corner of Lawrenceville Suwanee and Buford Hwy. Pax did a total of […]
[ao-bakers-dozen] Gambler
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: BLART 129/100 PAX: Patrick Krier, G String FNGs: None COUNT: 3 CONDITIONS: rain WARMUP: SSH, WEEDPICKERS, pool pissers, little baby arm circles, overhead claps THE THANG: Cards Ace =14 Jokers = 50 SSH Clubs – Coupon Squat Diamond – Overhead Press with Coupon Hearts – Curls with Coupon Spades – Mekins MARY: […]
[ao-downrange] 6 years in the Gloom
By f3gwinnettbackblast |
AO: ao-downrange Q: Homer (117/100) PAX: Birdie, Popper, Homer (116/100), BallBoy, Meatball, PuffDaddy, Spackle, Sunshine, mcrackin, maguire, FNGs: None COUNT: 10 CONDITIONS: not raining and promised to keep everyone dry. No back to wet pavement today! WARMUP: batwings, hangover, ssh THE THANG: partner up for 11s. Partner 11s across parking lot. Meeting partner in middle […]
[qsource] Q-Source 4.9 Missionality (Team)
By f3gwinnettbackblast |
AO: qsource Q: HuggyBear PAX: Hyzer (164/150), Dovetail, Denny’s, HuggyBear FNGs: None COUNT: 4 CONDITIONS: Warm and Loud WARMUP: Yelling over the Tuba THE THANG: discussing Mission for Teams MARY: Seeing Popeyes ANNOUNCEMENTS: Dennys VQ Wednesday COT: Closed.
[ao-sandlot] Zachary Tellier Hero Workout
By f3gwinnettbackblast |
AO: ao-sandlot Q: Boardwalk PAX: Boardwalk, Chubbs, Hackeysack FNGs: None COUNT: 3 CONDITIONS: Mid 40s and wet. No rain during the workout though. WARMUP: Mosey (big loop) with SSHs, MNCs, IWs. THE THANG: Do the thang and add a new exercise each round. Run a lap between rounds. 10 Burpees 10 Burpees 25 Merkins 10 […]
[ao-coliseum] Monday Wet
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (234) PAX: Gilligan, long haul, Chef (234) FNGs: None COUNT: 3 CONDITIONS:48⁰ stopped raining WARMUP: LBAC, POOL PISSERS, WEED PICKERS, WINDMILLS THE THANG: 11’s in the alley Merkins –> Bobby Hurleys BOMBS in the bowl. 2 Buepees, 10 everything else bottom and top. Slowsy around the pond. MARY: none ANNOUNCEMENTS: none […]
[ao-sasquatch] The Henderberg
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Prairie Dog (78/100), Wham-O, Hyzer (164/150), Lunch Lady, Dovetail, Platypus FNGs: None COUNT: 6 CONDITIONS: 30s Warm-o-Rama: SSH, Weed Picker, Moroccan Night Club, Imperial Walker Thang 1: BLIMPS – Start 10 sets of each and mosey around the parking lot. – Burpee, Lunge, Imperial Walkers, Merkins, Plank Jacks, Squats – […]
[ao-downrange] Is this BlackOps?
By f3gwinnettbackblast |
AO: ao-downrange Q: Homer (116/100) PAX: Val, Hyzer (163/150), HuggyBear, Homer (115/100) FNGs: None COUNT: 4 Cold Conditions. 4 pax decided to get together for a shieldlock ruck, but contemplated the question: Is this a Black-ops at what appears to be a most excellent AO? Once side of the river is Gwinnett and one side […]
[ao-sterling] 100% Weak Sauce Beatdown
By f3gwinnettbackblast |
AO: ao-sterling Q: Double Fault(40/100 posts) PAX: Double Fault(40/100 posts), BLART 126/100, G String, MC, Splat (50/100), Mutt, Nugget FNGs: None COUNT: 7 CONDITIONS: Very Cold WARMUP: Mosey, Motivator Weed Pickers Seal Claps LBAcircles Pool Pissers Michael Phillips THE THANG: 100 oyo of Merkins, squats, BBS, SSH, Raise Roof, lunges MARY: Alphabet of Death ANNOUNCEMENTS: […]
[ao-coliseum-ruck-ops] Turkey Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: Chef (230), E.T., Luau (246/200), YouTube, (Ratatouille) -(73/108) FNGs: None COUNT: 5 CONDITIONS:cold and wet THE THANG: 9 mile ruck
[ao-hall-of-justice] COLD Christmas Time
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Chef (230) PAX: Coconut, Chef (230), Luau (246/200), Reepacheap, Ghost Bomb, YouTube, Freud FNGs: None COUNT: 7 CONDITIONS: Chilly 24⁰ and clear WARMUP: LBAC, Pool Pissers, Seal Claps, Overhead Claps, Weed Pickers, SSH THE THANG: Tabata 1 min exercise with MOT to Berlin wall and bacl Shoulder taps Sumo Squats SSH Merkin […]
12 Days of Christmas BD
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie PAX: H2O (137/130), (Ratatouille) -(73/108), Luau (245/200), Harding, Birdie FNGs: None COUNT: 5 CONDITIONS: balmy 45 & mist WARMUP: After a quick disclaimer we moseyed to the side of city hall for Weed Picker, Wind Mills, SSH, Hangover, Hillbilly & Moroccan Night Club. Then moseyed back to the steps next to […]
[ao-coliseum-ruck-ops] Misty Thursday Morning
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (230) PAX: BLART 124/100, Chef (230) FNGs: None COUNT: 2 CONDITIONS: moist 48⁰ THE THANG: 2.4 mile ruck
[ao-coliseum] Luau’s Imprompt-Q
By f3gwinnettbackblast |
AO: ao-coliseum Q: Luau (244/200) PAX: Luau (244/200), Holy Water, Detention FNGs: None COUNT: 3 CONDITIONS: Very Cold (~25 degrees) WARMUP: SSH, TTT, LBAC, PP THE THANG: Thang 1:Coliseum’s Ring of Fire consisting of the following: 5 Dips, run the stairs 5 Derkins, run the stairs 5 Burpee Box Jumps, run the stairs Quick 10 […]
[ao-coliseum-ruck-ops] Tuesday ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (230) PAX: E.T., Harding, BLART 126/100, Chef (230), long haul FNGs: None COUNT: 5 THE THANG: pre-ruck E.T. Chef (230) 1.5 mile Ruck 2.5 mile COT:
[ao-yard] Burpee run with Dora
By f3gwinnettbackblast |
AO: ao-yard Q: Coconut PAX: Asa Albright, Coconut, Lecter (110/125), Quick Release (171/175), Skidz, The Floaties (AO-Yard), Siminole FNGs: None COUNT: 7 CONDITIONS: frickin cold WARMUP: it was too cold THE THANG: slow run stopping frequently to do 5 burpees Dora with 5 exercises picked by pax Box cutters, goblet squats, merkins, curls, can’t remember […]
[qsource] Q4.8 Accountability (TEAM)
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (161/150) PAX: Hyzer (160/150), Denny’s, Dovetail, HuggyBear FNGs: None COUNT: 4 CONDITIONS: WARMUP: THE THANG: Q applies the Team’s objective measures of performance to the Members by setting high Standards and maintaining them through Enforcement and Consequence. A team needs collective accountability just as a HIM needs it. MARY: ANNOUNCEMENTS: COT:
It’s Too Cold
By f3gwinnettbackblast |
AO: ao-tracks Q: Boardwalk PAX: Birdie, Boardwalk, Luau (242/200) FNGs: None COUNT: 3.5 CONDITIONS: Cold af (high 20s and slight wind) but clear WARMUP: SSHs, WMs, IWs, MNCs THE THANG: Do the thang and add a new exercise each round. Run a lap between rounds. 10 Burpees 10 Burpees 25 Merkins 10 Burpees 25 Merkins […]
[ao-hall-of-justice] Warming Up FIRESIDE
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Val PAX: YouTube, Holy Water, Val FNGs: None COUNT: 3 CONDITIONS: Not as cold as Nebraska WARMUP: SSH THE THANG: FIRESIDE on Half Baked Hill F – Forward Bear Crawl I – Incline Merkins x 20 R – Reverse Bear Crawl E – Entrail Poopers x 30 (Wide stance squat – made […]
[ao-bakers-dozen] 11’s with a Twist
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: G String PAX: BLART 122/100, Patrick Krier FNGs: None COUNT: 3 CONDITIONS: 30’s and clear WARMUP: SSH, Tumbleweeds, Michael Phelps, and Mosey THE THANG: 11’s with a Twist. 4 rounds of 11’s. Round 1: Squats and Hillbillies Round 2: Dips and Step-ups Round 3: Merkins and Bobby Hurleys Round 4: American Hammers […]
[ao-sandlot] Brr Killer Bs
By f3gwinnettbackblast |
AO: ao-sandlot Q: Homer (115/100) PAX: Homer (114/100), Luau (242/200), Boardwalk, Picasso, Hackeysack, Chubbs FNGs: None COUNT: 6 CONDITIONS: cold WARMUP: yep THE THANG: Mosey down, around, and back up to parking lot beside the community center. Cones already lined up for some killer bs 10 burpees 10 Bonnie Blair’s 10 big boy situps Broad […]
[ao-yard] Gobbler Challenge
By f3gwinnettbackblast |
AO: ao-yard Q: Quick Release (170/175) PAX: Chew bone, Crack, Dale Martin – The Cheese, Floaties (AO-Yard F3Gwinnett), Skidz, Quick Release (170/175), Squeeky FNGs: None COUNT: 7 CONDITIONS: Low 30’s WARMUP: SSH, TTT, LBAC, Pool Pissers, Shinooks, Windmils. THE THANG: 2024 Gobbler Challenge 45 minute AMRAP – 50 seated OHP – Run lap around the […]
[ao-hall-of-justice] Black Friday Special 2024
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Homer (114/100) PAX: Homer (113/100), Val, Quick Release (169/175), Luau (239/200), Cross Check, Holy Water, YouTube, Floaties (AO-Yard F3Gwinnett), Spud, Boardwalk, Harding, Chef (230), (Ratatouille) -(73/108), Lucky Charms (Huntsville) FNGs: None COUNT: 14 CONDITIONS: cold. We will stay warm WARMUP: SSH, hangover, windmill, imperial walkers THE THANG: mosey under tracks and to […]
[ao-bluffs] Run Rudolph Run
By f3gwinnettbackblast |
AO: ao-bluffs Q: Mutt PAX: Double Fault(40/100 posts), BLART 120/100, Mutt, G String, T-Bone, Nugget FNGs: None COUNT: 6 CONDITIONS: 35° WARMUP: Motivator 5x, Tennessee Rocking Chairs, SSH, Tumbleweeds THE THANG: Run Rudolph Run Every exercise is 100 reps. Once a Christmas song starts, run to dumpsters and back then pick up the 6. If […]
[ao-sterling] Libraries can be fun!
By f3gwinnettbackblast |
AO: ao-sterling Q: MC PAX: Double Fault(40/100 posts), Wookie 25/100, Splat (50/100), BLART 129/100, Luau (252/200), MC FNGs: None COUNT: 6 CONDITIONS: chilly but dry WARMUP: various and sundry THE THANG: Let’s go to the library! Mosey towards Spout Springs and make two stops: First is a ring of fire ’round the fire pit and […]
[ao-coliseum] Runner is the Timer
By f3gwinnettbackblast |
AO: ao-coliseum Q: YouTube PAX: (Ratatouille) -(73/108), Chef (228), Birdie, YouTube FNGs: None COUNT: 4 CONDITIONS: Cool WARMUP: SSH, Weed Picker, Moroccan Night Club THE THANG: Slow mosey to the bowl. 3 pax do 3 different set of exercises, while 1 pax mosey around pond. Change to different set after each pax complete each set […]
[ao-sasquatch] Gobbler Challenge 2024
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Hyzer (160/150) PAX: Platypus, Prairie Dog (75/100), HuggyBear, Lunch Lady, Hyzer (159/150), Luau (236/200) FNGs: None COUNT: 6 CONDITIONS: cool, light rain WARMUP: SSH, copper head squats, pool pissers THE THANG: 50 reps each sitting OHP coupon press, butt to block squat, BBS, coupon swings, SSH with a 400m running between each. […]
[qsource] Q4.7 Equipping
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (160/150) PAX: Denny’s, HuggyBear, Hyzer (159/150) FNGs: None COUNT: 3 CONDITIONS: WARMUP: THE THANG: equip and support your team to be of most impact and accelerate MARY: ANNOUNCEMENTS: COT:
[ao-bakers-dozen] T.H.A.N.K.S. for the Memories
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: G String PAX: Patrick Krier, Nugget, Moto FNGs: 1 Moto COUNT: 4 CONDITIONS: Mid 40’s and Clear WARMUP: SSH, Tumbleweeds, Mountainman Poopers, Mosey THE THANG: T.H.A.N.K.S. Partner themed workout. 1 pax runs while other one works out. Partners switch roles when runner returns. Workouts done: T. = 50 Travoltas (Side Plank while […]
[ao-sandlot] Gobbler Challenge 2024
By f3gwinnettbackblast |
AO: ao-sandlot Q: Boardwalk PAX: Dovetail, Chubbs, Boardwalk, Hyzer (158/150), Picasso FNGs: None COUNT: 5 CONDITIONS: Mid 40s, clear WARMUP: SSHs, MNCs, Mosey of the 400m route THE THANG: :turkey: Gobbler Challenge :turkey: 60 minutes. AMRAP of the following: – 50 seated OHP – Run 400m – 50 butt-to-block squats – Run 400m – 50 […]
[ao-coliseum] Friday Ruck
By f3gwinnettbackblast |
AO: ao-coliseum Q: E.T. PAX: E.T., Chef (228) FNGs: None COUNT: 2 THE THANG:Let’s Make Rucking Great Again 4 miles
[ao-bluffs] Let the games begin
By f3gwinnettbackblast |
AO: ao-bluffs Q: Double Fault(40/100 posts) PAX: Mutt, MC, Deep Dish, T-Bone, Meatloaf (064/100), Double Fault(40/100 posts) FNGs: None COUNT: 6 CONDITIONS:chill WARMUP:motivator and stretches THE THANG:Pull a card and everyone does the workout until someone runs 10 yards and back to shoot at trashcan with tennis ball. When stopped, we throw the Frisbee and […]
[ao-hall-of-justice] Dora with Coupon
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: (Ratatouille) -(58/108), Val, YouTube, Freud, Navid Gilane, Luau (234/200), Harding, Strongbow (2/8), Full House, Holy Water FNGs: 1 Holy Water COUNT: 9 CONDITIONS: Mid 30s WARMUP: SSH, Weed Picker, Morrocan Night Club, Burpee (train tax) THE THANG: Mozy to the pond for dora with coupon – 100 Merkins – 200 […]
[ao-smaug] The dream
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (158/150) PAX: Hyzer (157/150), Dovetail, Denny’s FNGs: None COUNT: 3 CONDITIONS: cold WARMUP: run THE THANG: run to and back from fitness court. Multiple rounds of 25 reps each of various apparatus MARY: yes ANNOUNCEMENTS: Gobbler challenge next week COT: Denny’s friend
[ao-downrange] BLARTs Borrowed Beatdown at the Bridge
By f3gwinnettbackblast |
AO: ao-downrange Q: Homer (111/100) PAX: Homer (111/100), Popper, PuffDaddy, Chubbs, Maguire, FuzzyDice FNGs: None COUNT: 6 CONDITIONS: cold WARMUP: hangover, Imperial Walkers, Windmill, SSH, Mosey around the green side businesses, grab coupon and head down to lower parking deck THE THANG: YHC set up 10 cones on the lower level to keep us warm […]
[ao-yard-ruck-ops] It’s Friday, Let’s Go!
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: Quick Release (165/175) PAX: Gus (Jordan Carpenter), Quick Release (165/175), Saints, Squeeky FNGs: None COUNT: 4 CONDITIONS: Low 30’s WARMUP: trying to stay warm THE THANG: 4+ mile ruck to GGC and back to The Yard MARY: Nope ANNOUNCEMENTS: Beatdown Thanksgiving morning COT: Yes
[ao-coliseum-ruck-ops] Thursday
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: Caesar, Chef (230), E.T. FNGs: None COUNT: 3 THE THANG: pre-ruck E.T. Chef (230) 1.5 mile Ruck 2.5
[ao-yard] It’s beginning to feel a lot like Christmas
By f3gwinnettbackblast |
AO: ao-yard Q: Saints PAX: Coconut, Floaties (F3 Gwinnett), Gus (Jordan Carpenter), Saints, Skidz, Quick Release (165/175) FNGs: None COUNT: 6 CONDITIONS: 39 and feeling fine WARMUP: Parking lot – SSH Mosey to fountain – Windmills Mosey to stage- TTT Mosey to flag pole- Imperial walkers Mosey to top of the yard THE THANG: 4 […]
The Cooper
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie PAX: Full House, Luau (233/200), (Ratatouille) -(58/108), Homer (110/100), Birdie FNGs: None COUNT: 5 CONDITIONS: chilly WARMUP: after disclaimer, we did Wind Mills, Weed PIcker, SSH, Copper Head Squat, Moroccan NIght Club & Imperial Walker. THE THANG: Moseyed around the co-op building to the parking garage where we performed the exercises […]
[ao-sterling] A Workout Sprinkle
By f3gwinnettbackblast |
AO: ao-sterling Q: Mutt PAX: Mutt, Double Fault(40/100 posts) FNGs: None COUNT: 2 CONDITIONS: cold and :rain_cloud: WARMUP: SSH, weed pickers, and others THE THANG: Scroll up MARY: no time COT:listed above. Posting for Paxminer
[ao-burn] Gloomy Wednesday
By f3gwinnettbackblast |
AO: ao-burn Q: Finch PAX: Cheesesteak, Dovetail, Finch, HuggyBear, Lunch Lady, Saints, Popeyes FNGs: None COUNT: 7 CONDITIONS: rainy and puddley WARMUP: ran around the pavilion over to coupon storage, stopping to do sshs, weed pickers, good mornings, arm circles. THE THANG: Split 11s across the parking lot with hand release merkins and thrusters, stop […]
[ao-sasquatch] Chain Gang
By f3gwinnettbackblast |
AO: ao-sasquatch Q: SUDS PAX: SUDS FNGs: None COUNT: 1 CONDITIONS: WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
[ao-coliseum-ruck-ops] ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (230) PAX: E.T., Gilligan, long haul, Chef (230), Caesar FNGs: None COUNT: 5 THE THANG: E.T. Chef (230) pre-ruck Ruck 2.5 mile
School of Hard Knocks
By f3gwinnettbackblast |
AO: ao-tracks Q: Boardwalk PAX: Pipes, (Ratatouille) -(58/108), Boardwalk, Full House, Harding, Fireball, Birdie, Luau (231/200), Recon FNGs: None COUNT: 9 CONDITIONS: Wet, 50s. WARMUP: SSHs, Hillbillies, Randies, Imperial Walkers, MNCs THE THANG: Start at the rock pile and lunge walk to the first parking space line. Each parking space shall represent a grade level. […]
[ao-coliseum] forgot to post
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (228) PAX: Chef (228), E.T., long haul FNGs: None COUNT: 3 CONDITIONS: nice and sweaty WARMUP: LBAC, Pool Pissers, Weed Pickers THE THANG: stuff around town
[ao-hall-of-justice] Mickey’s 96th Birthday
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Homer (110/100) PAX: Homer (109/100), YouTube, Asa Albright FNGs: None COUNT: 3 I thought a partner Beatdown with some Strava art would be fun to attempt for Mickey Mouse’s 96th birthday. Mosey to the big loop location M – 50 Merkins I – 100 Imperial Walkers C – 150 lBc’s K – […]
[ao-bakers-dozen] Stairway to Heaven
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: Mutt PAX: Splat (50/100), G String, Mutt, Nugget FNGs: None COUNT: 4 CONDITIONS: 50° WARMUP: SSH, windmills, imperial walkers, weed pickers, mosey, Bernie THE THANG: Variation of Elevens BBSU and Merkins were the exercises. In between each set we ran down the gravel lot to bottom of stairs. After Merkins we did […]
[ao-yard] Trashy Dora
By f3gwinnettbackblast |
AO: ao-yard Q: Coconut PAX: Chew bone, Dale Martin – The Cheese, Saints, Coconut, Quick Release (161/175), Wedding singer, Motel 6, Do Ray Me FNGs: 1 Do Ray Me COUNT: 8 CONDITIONS: cool WARMUP: warm up exercises THE THANG: trashy dora 100 Merkins, 150 dips, 200 bbs, 250leg raises, 300 monkey humpers, 350 squats, 400 […]
[ao-burn] Multi Level marketing
By f3gwinnettbackblast |
AO: ao-burn Q: Dovetail PAX: Catan, Cheesesteak, Dovetail, Denny’s, HuggyBear, thetimchappell, @honkeytonk FNGs: None COUNT: 7 CONDITIONS:Nov cool WARMUP: SSH, Windmill, pickers, BAC & bone the fish run through lot THE THANG: pyramid scheme Four sets of two exercise Same count from 1 to 10 and back down & finish with lap of lot. 1 […]
[ao-hall-of-justice] Manniversary fitness circus tour – HOJu edition
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Harding PAX: Freud, (Ratatouille) -(73/108), Reepacheap, YouTube, Luau (242/200), Pipes, Full House, Val, Harding FNGs: None COUNT: 9 This was the last stop to celebrate my 1-yr F3 manniversary tour week: 4 days, 4 Qs at 4 different AOs, bringing some different fitness instruments for the pax. CONDITIONS: cool and a little […]
[ao-coliseum] hotbox Friday
By f3gwinnettbackblast |
AO: ao-coliseum Q: long haul PAX: Asa Albright, Gilligan FNGs: None COUNT: 3 CONDITIONS: dry cool WARMUP: multiple exercises THE THANG: mosey to the hotbox. 10 Merkins, up the stairs, 10 merkins at the top. Repeat until time is up MARY: no time ANNOUNCEMENTS: just good chatter COT: Prayers said and unsaid
[ao-downrange] President Draft at Bermuda Triangle
By f3gwinnettbackblast |
AO: ao-downrange Q: Homer (109/100) PAX: Homer (108/100) FNGs: None COUNT: 6 YHC was downrange in Nashville but found an AO in the Brentwood region near hotel. Lipscomb Elementary not close to Lipscomb University which is the reason why we’re up here. College visit for 2.1. Q was a grad from Lipscomb. Signs point to […]
[ao-smaug] Run
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (153/150) PAX: Denny’s, Lunch Lady, Popeyes, Hyzer (153/150) FNGs: None COUNT: 4 CONDITIONS:cool and dry WARMUP:na THE THANG:4.5 mile run MARY:stretching ANNOUNCEMENTS: COT:yes
[ao-coliseum-ruck-ops] ruck time
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (234) PAX: Chef (230), long haul FNGs: None COUNT: 2 THE THANG: parking deck
Harding Anniversary Traveling fitness circus – The Tracks Edition
By f3gwinnettbackblast |
AO: ao-tracks Q: Harding PAX: Birdie, Boardwalk, Luau (232/200), Harding FNGs: None COUNT: 4 CONDITIONS: cool and rainy… WARMUP Imperial Walkers, Copperhead squats, Weed pickers, Twist & Shout (New), SSH, rotating stretches… THE THANG YHC had pre-setup a few pain stations with fitness props. Each PAX performs Exercise in station AMRAP until “timer PAX” returns. […]
[ao-sasquatch] Beatdown chase
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Hyzer (153/150) PAX: Dovetail, SUDS, Hyzer (152/150) FNGs: None COUNT: 3 CONDITIONS: cold and raining WARMUP: motivators, copperhead squats, moroccan night clubs THE THANG: rotate around 5 stations (BBS, coupon dips, coupon merkins, goblet squats, coupon OH press) 25 reps then move with coupon around center cone and on to next station. […]
[ao-coliseum] Manniversary Fitness circus tour – coliseum edition
By f3gwinnettbackblast |
AO: ao-coliseum Q: Harding PAX: Luau (232/200), Chef (220), (Ratatouille) -(58/108), Harding, YouTube FNGs: None COUNT: 5 CONDITIONS: frisky… WARMUP: Imperial Walkers, Copperhead squats, Weed pickers, SSH+Downs. Mosey to top parking lot to find the circus stations… THE THANG: YHC had pre-setup a few pain stations with fitness props. Each PAX performs Exercise in station […]
[ao-burn] Deck of Cards
By f3gwinnettbackblast |
AO: ao-burn Q: Catan PAX: Catan, Denny’s, Finch, Popeyes, Lunch Lady, Hyzer (151/150), Cheesesteak, Change Order, Dovetail, @thetimchappell, @kickball FNGs: 1 @kickball COUNT: 11 CONDITIONS: Cool WARMUP: Side Straddle Hops, Weed Pickers, Drunken Hillbillies, Arm Circles THE THANG: Deck of Cards: Spades- Goblet Squat, Clubs- Overhead Press, Hearts- Hand Release Merkins, Diamonds- Big Boy Sit-Ups […]
[ao-sterling] 1150+ Reps
By f3gwinnettbackblast |
AO: ao-sterling Q: BLART 118/100 PAX: MC, Deep Dish, Double Fault(40/100 posts), Splat (50/100), Shutterfly, BLART 117/100 FNGs: None COUNT: 6 CONDITIONS: Crisp and cool WARMUP: SSH, weedpickers, little baby arm circles, pool pissaers, Mountain Man Poopers THE THANG: DORA – team up and complete exercises with partner, partner is running to stop sign and […]
[ao-coliseum-ruck-ops] rucky ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: Chef (230), E.T. FNGs: None COUNT: 2 THE THANG: pre-ruck and ruck
Bearway to heaven
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie PAX: (Ratatouille) -(58/108), Luau (226/200), Full House, Boardwalk, Birdie, DR-Silverspoon FNGs: None COUNT: 6 CONDITIONS: balmy WARMUP: after disclaimer we performed Weed Picker, Wind Mills, SSH (surprise Burpee), Imperial Walker & Moroccan Night Club, THE THANG: Thang #1 Moseyed to the parking lot behind the Co-Op building where we performed BEAR […]
[ao-sasquatch] It Was a Group Effort II
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Hyzer (150/150), Dovetail, SUDS, Platypus, Lunch Lady FNGs: None COUNT: 5 Warm-o-Rama: Lil Baby Arm Circles, Seal Claps, Weed Pickers, Inch Worms, Windmills Thang1: Ring of Fire at the Concessions 1: 30 Coupon Squats 2: 30 Dips 3: 30 Decline Merkins Mosey up and down the Dragon between each Thang2: […]
[qsource] Q4.5
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (150/150) PAX: Denny’s, Dovetail, Hyzer (150/150) FNGs: None COUNT: 3 CONDITIONS: WARMUP:coffee THE THANG: Failure – the crucible that brings maturity to a leader MARY: ANNOUNCEMENTS: COT:
[ao-sandlot] Veterans Day BD
By f3gwinnettbackblast |
AO: ao-sandlot Q: Boardwalk PAX: Pipes, Chubbs, Boardwalk, Potter, Taps FNGs: 1 Taps COUNT: 5 CONDITIONS: Wet and gloomy WARMUP: SSHs, Hillbillies, Randies, MNCs THE THANG: Start at Lillian Webb Park 100 Merkins Mosey to Refuge Coffee 100 Shoulder Taps (SC) Mosey to Veterans Memorial Park 100 Dips Mosey to Refuge Coffee 100 CDDs Mosey […]
[ao-burn] F3 Card Poker
By f3gwinnettbackblast |
AO: ao-burn Q: Dovetail PAX: Catan, Change Order, Denny’s, thetimchappell, Dovetail FNGs: None COUNT: 5 CONDITIONS:perfect WARMUP: SSH, Dirty Rockets, BAC, Mosey up Main Street 10 merkins at each landing pad in right, 10 reps BBS on the way down THE THANG:F3 Card Poker. Each pax draws two card and picks a count and exercise. […]
[ao-hall-of-justice] Hindenburg BLIMPS
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: (Ratatouille) -(58/108), YouTube, Luau (223/200), Miyagi, Freud, Full House FNGs: None COUNT: 6 CONDITIONS: Muggy WARMUP: SSH, Windmill, Burpees-Tax THE THANG: Mosey to pool arae at new park for Hindenburg BLIMPS (four corner around the pool area – 10 x 4 Burpees – 20 x 4 Lunges (alpha) – 30 […]
[ao-coliseum] solo Friday
By f3gwinnettbackblast |
AO: ao-coliseum Q: long haul PAX: long haul FNGs: None COUNT: 1 CONDITIONS: great WARMUP: as needed THE THANG: Mosey to the Coliseum. BOMBS (5 each) at the bottom and the top. In between rotate mosey, bunny hops, and bear crawl to get to the top. Mosey down. MARY: no time ANNOUNCEMENTS: just me COT:
[ao-burn] Friday run
By f3gwinnettbackblast |
AO: ao-burn Q: Hyzer (150/150) PAX: Denny’s, Dovetail, Lunch Lady, Hyzer (149/150) FNGs: None COUNT: 4 CONDITIONS:sprinkling, gloomy WARMUP:na THE THANG:4 mile run into the park and back MARY:na ANNOUNCEMENTS:na COT:the nation, Pax weekend travel
[ao-yard] You get a hug! You get a hug! 🫂
By f3gwinnettbackblast |
AO: ao-yard Q: Saints PAX: H2O (126/130), Skidz, Fauci, Saints, Trike, Quick Release (160/175), Gus (Jordan Carpenter), Deuces, Floaties (F3 Gwinnett), The Babe, AFK, Rookie FNGs: None COUNT: 12 CONDITIONS: mid 60s, a little muggy WARMUP: Mosey, Copper head squats, dips, SSH, LBAC, Pool pissers, TTT w/ rocking chair THE THANG: 7’s with 6 rounds […]
[ao-sasquatch] Walk the Line 2.0
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Prairie Dog (73/100) PAX: Lunch Lady, SUDS, Hyzer (148/150), Dovetail, Prairie Dog (73/100) FNGs: None COUNT: 5 CONDITIONS: Damp WARMUP: Overhead claps Weed Pickers Copperhead Squats Mosey THE THANG: Merkin line x5 – Bear crawl to front Run remainder of parking lot, back to start, then to where we left off Plank […]
[ao-duncans-inferno] Tabada All Alone
By f3gwinnettbackblast |
AO: ao-duncans-inferno Q: BLART 116/100 PAX: BLART 115/100 FNGs: None COUNT: 1 CONDITIONS: Perfect WARMUP: SSH, Mountain Man Poopers, little baby arm circles, pool pissaers, weed pickers, mosey lap around the lot. THE THANG: 45 sec on, 17 sec off – mosey after each round, repeat until time up Round 1 – Coupon squat – […]
It’s always easier the second time
By f3gwinnettbackblast |
AO: ao-tracks Q: Pipes PAX: (Ratatouille) -(58/108), Animal, Birdie, Boardwalk, Homer (107/100), Harding, Pipes, Luau (222/200), 0 FNGs: 1 0 COUNT: 8 CONDITIONS: Lovely! WARMUP: SSH Weed Pickers Imperial Walkers LB Arm Circles THE THANG: Mosey to the library parking lot for 4 Corners 25x Merkins 25x BB Sit Ups | 25x Merkins 25x Carolina […]
[ao-coliseum] Post Election Beat Down
By f3gwinnettbackblast |
AO: ao-coliseum Q: YouTube PAX: Luau (223/200), Chef (212), Supply Chain, Asa Albright, YouTube FNGs: None COUNT: 5 CONDITIONS: Muggy WARMUP: SSH, Weed Picker, Moroccan Night Club THE THANG: Mosey down Church St and back to E-Center via Level Creek. Pax did beat down at the green space in front of E-Center and do 11 […]
[ao-coliseum-ruck-ops] solo ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: long haul PAX: long haul FNGs: None COUNT: 1 CONDITIONS: nice morning 🌄 WARMUP: as needed THE THANG: ruck to park and back MARY: n/a ANNOUNCEMENTS: COT:
[ao-duncans-inferno] Pain stations with toys – small group edition
By f3gwinnettbackblast |
AO: ao-duncans-inferno Q: Harding PAX: Luau (222/200), MC, Harding FNGs: None COUNT: 3 Had a few pain stations planned for a bigger group, but with only 3 PAX YHC had to improvise a little bit, and cater to the HIM that beat the fartsack. WARMUP SSH, Imperial Walkers, copperhead squats, breeze-mills (slow windmills…) THE THANG […]
[ao-sasquatch] Election day special
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Hyzer (147/150) PAX: Dovetail, Lunch Lady, SUDS, Prairie Dog (72/100), HuggyBear, Platypus, Hyzer (146/150) FNGs: None COUNT: 7 CONDITIONS: mild WARMUP: mosey, michael phelps, good mornings, overhead claps THE THANG: 50 SSH, vote left or right and coupon farmer carry down tail of the dragon, 10 coupon spider man makers each at […]
Borrowed from BLART
By f3gwinnettbackblast |
AO: ao-tracks Q: Homer (107/100) PAX: Birdie, (Ratatouille) -(58/108), Fireball, Full House, Homer (106/100) FNGs: None COUNT: 5 CONDITIONS: mist WARMUP: yep. Barely. THE THANG: 10 Stations – COMPLETE A STATION THEN GO BACK TO THE BEGINNING AND START AGAIN ADDING NEXT STATION. 1. 5 Merkins 2. 10 Kettlebell swings 3. 15 Curls 4. 20 […]
[ao-coliseum] virtual Monday
By f3gwinnettbackblast |
AO: ao-coliseum Q: long haul PAX: E.T., Chef (212), long haul FNGs: None COUNT: 3 CONDITIONS: 50s WARMUP: N/A THE THANG: Mosey around the city enjoying the Christmas lights and conversations. MARY: ANNOUNCEMENTS: COT:
[ao-bakers-dozen] Pyramid of Pain
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: BLART 114/100 PAX: G String, Double Fault(40/100 posts), Splat (38/100), BLART 114/100, Nugget FNGs: None COUNT: 5 CONDITIONS: chilly WARMUP: WEEDPICKERS, little baby arm circles, pool pissers THE THANG: 10 Stations – COMPLETE A STATION THEN GO BACK TO THE BEGINNING AND START AGAIN ADDING NEXT STATION. 1. 5 Merkins 2. 10 […]
[qsource] Q4.4
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (146/150) , Dovetail PAX: Dovetail, Hyzer (146/150), Denny’s FNGs: None COUNT: 3 CONDITIONS: coffee WARMUP: coffee THE THANG: Q4.4 Opportunity – lead early and often MARY: ANNOUNCEMENTS: COT:
[ao-sandlot] Bert and Mary
By f3gwinnettbackblast |
AO: ao-sandlot Q: Homer (104/100) PAX: Potter, Luau (219/200), Boardwalk, HuggyBear, Birdie, Hackeysack, Chubbs, Finch, Homer (104/100), Pipes, Picasso FNGs: None COUNT: 11 CONDITIONS: absolutely perfection WARMUP: mosey southern staircase through pavilion to fountain circle. Weedpicker, Moroccan Night club, SSH, Copperhead squat. Homer’s Donut bearcrawl around circle THE THANG: BERT…Flo and I did this at […]
[ao-yard] Dora on Steroids!
By f3gwinnettbackblast |
AO: ao-yard Q: Quick Release (158/175) PAX: Bale, Crack, Dale Martin – The Cheese, Dovetail, Floaties (F3 Gwinnett), HotSauce, HuggyBear, Quick Release (158/175), Saints, Skidz, Squeeky, @Doubledribble, @Lunchlady, @Hormel, @Motel 6, @Dirty Bird, @Cheatcode, @Karate kid FNGs: 3 @Dirty Bird, @Cheatcode, @Karate kid COUNT: 18 CONDITIONS: Low 60’s w/ fog WARM-A-RAMA: SSH, LBAC, Pool Pissers, […]
[ao-wolf-den] Vyn’s Virgin Q with 21 Strong 7 FNGs
By f3gwinnettbackblast |
AO: ao-wolf-den Q: (Ratatouille) -(46/108) PAX: Birdie, YouTube, Mutt, BLART 113/100, Meatloaf (064/100), Homer (104/100), Fireball, Luau (218/200), Boardwalk, Spud, (Ratatouille) -(46/108), @Splat, @Wookie, @StongBow, @DaDtituation, @Swooch, @Strech, @Cycles, @Gumball, @Sox, Charles Barber, Machai Barber, Xavier, Morty Lindie, Miles Barber, Camron Johnson, Kyle Millie FNGs: 7 Charles Barber, Machai Barber, Xavier, Morty Lindie, Miles Barber, […]
[ao-hall-of-justice] Coupons by the Lake
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: YouTube, Quick Release (156/175), (Ratatouille) -(46/108), Luau (217/200), Val FNGs: None COUNT: 5 CONDITIONS: 50s WARMUP: SSH, Weed Picker, Moroccan Night Club THE THANG: Mosey to pond for coupon BD: – Curls – Overhead Presses – Skull Crushers – Bent Over Row – WW3 Sit-up – Mosey around lake – […]
[ao-smaug] Move those dumbbells
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (146/150) PAX: Hyzer (145/150), Lunch Lady FNGs: None COUNT: 2 CONDITIONS: mild WARMUP: NA THE THANG: leapfrog to fitness court. one pax works (OH press and curls) then carries dumbbells while the other runs ahead and works through merkins, squats, BBS. 3 rounds of pull ups, dip bar hold and freddie […]
[ao-bluffs] Failed Political Campaigns
By f3gwinnettbackblast |
AO: ao-bluffs Q: Mutt PAX: Meatloaf (064/100), Double Fault(40/100 posts), BLART 112/100, T-Bone, Deep Dish, HuggyBear, Mutt FNGs: None COUNT: 7 CONDITIONS: Perfect WARMUP: SSH, LBAC, Michael Phelps, Tennessee Rocking Chairs, Mosey THE THANG: Failed Campaign rotation Pacer: John McCain Bear Crawls- bear crawl to each of the 5 parking spaces, Merkin each line (cocaine […]
[ao-coliseum-ruck-ops] Halloween Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (210) PAX: long haul, Mutt FNGs: None COUNT: 3 THE THANG: 2.5 mile spooky ruck
[ao-yard] Just 10 More… b/c 5 more wasn’t enough 💪
By f3gwinnettbackblast |
AO: ao-yard Q: Saints PAX: Floaties (F3 Gwinnett), Quick Release (156/175), Skidz, Trike, Asa Albright, Saints, Lecter (103/125) FNGs: None COUNT: 7 CONDITIONS: Low 60s WARMUP: SSH, LBAC, pool pisser, TTT THE THANG: “Just five more” After Q completes the first cadence call, of five, the cadence count will increase by a count of five […]
[ao-sasquatch] Hell-O-Ween 2024
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Hyzer (144/150), Dovetail, Prairie Dog (71/100), Platypus FNGs: None COUNT: 4 CONDITIONS: Warm for Halloween Warm-o-Rama Ghostbusters – squats – burpee with on Ghostbusters 13 Minute AMRAP – 13 of each excercise – Peter Parker’s – Coupon OH Press – Rowers – Coupon Curls – V-Ups THANG 2: 13 BOMBS […]
[ao-coliseum] let’s play together
By f3gwinnettbackblast |
AO: ao-coliseum Q: Supply Chain , YouTube, E.T. PAX: E.T., YouTube, Supply Chain, Chef (210) FNGs: None COUNT: 4 CONDITIONS: Great 63⁰ WARMUP: LBAC, Pool Pissers, Side Twists, Windmills, Weed Pickers THE THANG: stations with a run around the pond X3 rounds COT: health and safety
[ao-burn] Nightmare on Main Street
By f3gwinnettbackblast |
AO: ao-burn Q: Dovetail PAX: Lunch Lady, Catan, Popeyes, thetimchappell, Dovetail, Denny’s, Luau (215/200), Change Order, Finch, Hyzer (143/150), @Lil Sabastian FNGs: None COUNT: 11 CONDITIONS:warm WARMUP: ssh, weed pick, imperial, seal clap, BAC THE THANG:The Freddy Kruger 21-15-9 Coupon Swings Burpees Jasons Crystal Lake Jump Rope 3×30 Squats 3×25 Merkin 3×20 BBS 3×15 Pickle […]
[ao-sterling] Tabada
By f3gwinnettbackblast |
AO: ao-sterling Q: BLART 111/100 PAX: Mutt, Meatloaf (064/100), Splat (38/100), Toto (56/110), Double Fault(40/100 posts), Hightower, BLART 111/100, Tornadess FNGs: None COUNT: 8 CONDITIONS: warm WARMUP: SSH, Mountain Man Poopers, little baby arm circles, pool pissaers, weed pickers THE THANG: 45 sec on, 17 sec off – mosey after each round, repeat until time […]
[ao-coliseum-ruck-ops] Tuesday ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: E.T., Caesar, T-Bone, long haul, HuggyBear, @Toyota @Homegrown FNGs: None COUNT: 7 CONDITIONS: 50s cool WARMUP: NS THE THANG: Pre-Ruck 1.5 miles E.T. Ruck 2.5 miles all PAX MARY: NA ANNOUNCEMENTS: Thanksgiving Day Turkey Ruck COT: Prayers for all facing life’s challenges
Great Pumpkin 11s and BLIMPS
By f3gwinnettbackblast |
AO: ao-tracks Q: Homer (103/100) PAX: Luau (214/200), Boardwalk, Birdie, (Ratatouille) -(46/108), Fireball, Harding, Homer (102/100), Full House, Full House FNGs: 1 Full House COUNT: 8 CONDITIONS: Perfect. WARMUP: sorta. Crazy Ivan’d before doing some LBCs on the wet turf and we just moved on to the Thang. THE THANG: Mosey’d to the sidewalk nearest […]
[ao-yard] 10x10x10 with mod
By f3gwinnettbackblast |
AO: ao-yard Q: Coconut PAX: Saints, Quick Release (155/175), Coconut, Skidz, Floaties (F3 Gwinnett), H2o , Beaker, FNGs: None COUNT: 8 CONDITIONS: cool WARMUP: things to warm you up THE THANG: 10 exercises, 10 reps, run Burpees, merkins, mtn climbers, s taps, leg lifts, w wipers, monkey humpers, jump squats, lunges, crunches until pax catches […]
[qsource] Q4.3
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (143/150) PAX: Dovetail, Denny’s, Hyzer (142/150) FNGs: None COUNT: 3 CONDITIONS: WARMUP: THE THANG: Q4.3 Apprenticeship – make yourself dispensable through showing/leading others they way MARY: ANNOUNCEMENTS: COT:
[ao-yard-ruck-ops] stroll
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: Judge Wapner PAX: Judge Wapner FNGs: None COUNT: 1 CONDITIONS: cool THANG: 3 miles COT: done
[ao-sasquatch] Mr October game three
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Dovetail PAX: Dovetail, Hyzer (142/150), Lunch Lady, Platypus, Prairie Dog (70/100) FNGs: None COUNT: 5 CONDITIONS: WARMUP: ssh, weed picker, imperial, BAC, mosey THE THANG:The Batter did 15 Burpees each inning, but the exercises and the method of getting to the next base changed each round. First Inning 1st Base – LBCs […]
[ao-hall-of-justice] Just the Two of Us
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: (Ratatouille) -(46/108), YouTube FNGs: None COUNT: 2 CONDITIONS: 50s WARMUP: SSH, Moroccan Night Club, Weed Picker THE THANG: Mosey around park behind city hall for some BD. Pax did the following exercises: – Merkins – Squats – LBCs – Mosey around park Start at 10, add 10 after each round […]
[ao-coliseum] virtual Q Monday
By f3gwinnettbackblast |
AO: ao-coliseum Q: long haul PAX: Asa Albright, Rocker, long haul FNGs: None COUNT: 3 CONDITIONS:50s and cool WARMUP: we winged it. Q slept in THE THANG: mixed it up MARY: one round ANNOUNCEMENTS: COT: Prayers said and unsaid
[ao-coliseum] Friday winging it.
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (205) PAX: Supply Chain, Chef (205) FNGs: None COUNT: 2 CONDITIONS: amazong 54⁰ WARMUP: Moroccan Nightclub, Windmills, SSH THE THANG: 20 Merkins, 20 Dips, 20 Step-ups, 20 Donkey Kicks MOT between each Round 1 at ring of fire Round 2 Pond Round 3 Military Memorial COT: long haul gets better
[ao-wolf-den] A Bearable Workout
By f3gwinnettbackblast |
AO: ao-wolf-den Q: Mutt PAX: Mutt, Chef (205), Spud, YouTube FNGs: None COUNT: 4 CONDITIONS: Nice! WARMUP: SSH, Tumbleweeds, Moroccan Nightclubs, Seal Claps, Michael Phelps, Mosey THE THANG: Circuit With Bear Crawls Merkins Dips Squats BBSU 10 reps each, then bear crawl then 20 reps, then bear crawl, then 30, then bear crawl, then 40, […]
[ao-burn] Mr October
By f3gwinnettbackblast |
AO: ao-burn Q: Dovetail PAX: Denny’s, Dovetail, Finch, Change Order FNGs: None COUNT: 4 CONDITIONS: cool WARMUP: SSH, Weed picker, imperial walker BAC, mosey THE THANG:The PAX at home plate (the Batter) did 15 Burpees, while the PAX (Base Runners) on the bases did their corresponding exercise AMRAP. Once the Batter was done, they yelled […]
[ao-smaug] Spidermanmaker
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (141/150) PAX: Hyzer (141/150), Dovetail, HuggyBear, Denny’s FNGs: None COUNT: 4 CONDITIONS: nice WARMUP: 5 slow spidermanmakers THE THANG: Run to fitness court and back with a few stops for spidermanmakers. At fitness court 2 pax do 15 pull ups while other 2 do ab machine. Rotate until each pax did […]
[ao-hall-of-justice] The Final Countdown
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Miyagi PAX: (Ratatouille) -(46/108), Val, YouTube, Freud, Ghost Bomb, Reepacheap, Luau (212/200), Miyagi FNGs: None COUNT: 8 CONDITIONS: pleasant WARMUP: SSH’s, Windmills, High Knees, Plank Jacks, Leg Swings THE THANG: mosey across park. Side shuffle and Bernie Sanders for some cardio. Final Countdown: 10, 9, 8, 7,6, 5, 4, 3, 2, 1 […]
[ao-coliseum-ruck-ops] Thursday
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (210) PAX: Gilligan, E.T., (Ratatouille) -(46/108), Caesar, Chef (210), YouTube FNGs: None COUNT: 6 THE THANG: pre-ruck E.T. & Chef (210) 1.5 mile 2.5 mile whole geoup
0.0 Beatdown
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie PAX: Luau (211/200), Harding, Birdie FNGs: None COUNT: 3 CONDITIONS: nice & cool WARMUP: quick disclaimer, short moseyed around the green area in front of LR Burger for Weed Picker, Wind Mills, SSH, Mountain Man Pooper & Baby Arms Circle. THE THANG: It’s an AMRAP : 45 seconds exercises & 15 […]
[ao-sasquatch] Fall PTFT
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Hyzer (141/150) PAX: Hyzer (140/150), Dovetail, Platypus, Prairie Dog (69/100) FNGs: None COUNT: 4 CONDITIONS: cool WARMUP: ssh, copperhead squats, michael phelps, arm circles. imperial walkers THE THANG: 2 mile run for time, max unbroken reps in 2 minutes – merkins then BBS MARY: few rounds ANNOUNCEMENTS: COT: Prairie’s daughter’s health/brain diagnosis, […]
[ao-coliseum] Mosey Around Town
By f3gwinnettbackblast |
AO: ao-coliseum Q: YouTube PAX: (Ratatouille) -(46/108), Luau (212/200), Chef (205), YouTube FNGs: None COUNT: 4 CONDITIONS: Cool WARMUP: SSH, Moroccan Night Club, Weed Picker THE THANG: Mosey around Sugar Hill area where pax did 3 different exercises at each stop. – Veterans Memorial: 25 ea Urkins, Dips, Step Up – Church St & Level […]
[ao-sterling] Tabada
By f3gwinnettbackblast |
AO: ao-sterling Q: BLART 111/100 PAX: Mutt, Splat (38/100), Shutterfly, BLART 110/100 FNGs: None COUNT: 4 CONDITIONS: crisp WARMUP: SSH, Mountain Man Poopers, little baby arm circles, pool pissaers, weed pickers THE THANG: 45 sec on, 17 sec off – mosey after each round, repeat until time up Round 1 – Coupon squat – Freddie […]
keep it moving
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie PAX: Luau (210/200), (Ratatouille) -(46/108), Fireball, Kugh, Pipes, Birdie FNGs: None COUNT: 6 CONDITIONS: chilly but warmer than last week WARMUP: after disclaimer, we moseyed around the green & back to the water fountain area for Wind Mills, Weed Picker, SSH, Mountain Man Pooper, Imperial Walker & Moroccan Night Club. THE […]
[ao-coliseum-ruck-ops] Tuesday Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (202) PAX: Gilligan, Chef (202) FNGs: None COUNT: 2 THE THANG: 2.5 mile ruck
[ao-sasquatch] Bring Out The Led
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Dovetail, SUDS, Prairie Dog (68/100), Alan Lyme FNGs: None COUNT: 5 CONDITIONS: Cool 52* WARMUP: Mosey the corners (20) SSH, (20) Good Mornings, (20) Weed Pickers, (20) Moroccan Night Clubs Thang 1 – Stairway to Heaven Dragon + BLIMPS – Start at bottom of stairs – 15 reps B – […]
[ao-coliseum] Monday
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (210) PAX: E.T., Chef (210) FNGs: None COUNT: 2 CONDITIONS: good THE THANG: think we rucked 2.5 miles
[qsource] Q4.2 Schooling
By f3gwinnettbackblast |
AO: qsource Q: Dovetail PAX: HuggyBear, Denny’s, Dovetail FNGs: None COUNT: 3 Q4.2 #Schooling – the phase of the LDP during which formal Leadership Training is provided. Because Pass Praise/Take Blame is contrary to human nature it is very difficult to apply, particularly under periods of high stress and limited visibility. Yet it is absolutely […]
[ao-bakers-dozen] B.A.K.E.R.S.
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: G String PAX: G String, BLART 109/100, Mutt, Nugget FNGs: None COUNT: 4 CONDITIONS: 50’s and Dry WARMUP: SSH, Windmills, Copperhead Squats, and mosey THE THANG: B.A.K.E.R.S. B. – Big Boy situps (25) A. – American Hammers (50 4 counts) K. – Kraken Burpees (75) E. – Everests (100) R. – Ranger […]
[ao-sandlot] Gazebo? More like Ga-zoinks-bo!
By f3gwinnettbackblast |
AO: ao-sandlot Q: Boardwalk PAX: Harding, Boardwalk, Hackeysack, Chubbs, Picasso FNGs: None COUNT: 5 CONDITIONS: Mid 40s. Clear. Perfect. WARMUP: SWWAP Mosey Lap THE THANG: Nothing fancy. Six rounds at the Gazebo. Three exercises per round (upper, lower, and core). 25 Reps per exercise. AC unless noted otherwise. Run a park lap between rounds. Round […]
[ao-burn] Billy Madison
By f3gwinnettbackblast |
AO: ao-burn Q: Dovetail PAX: Denny’s, Dovetail, Finch FNGs: None COUNT: 3 CONDITIONS: WARMUP: THE THANG:Goal: Complete 12 reps X12 of each exercise, followed by a (MOSEY) to a new location. Repeat this pattern, adding a new exercise each time until you have completed 12. You can only pick up one pax at six. K […]
[ao-yard] BlocktoberFest 2024
By f3gwinnettbackblast |
AO: ao-yard Q: Homer (101/100) PAX: Saints, Skidz, The Babe, Dale Martin – The Cheese, Chew bone, Homer (101/100), Pipes, Floaties (F3 Gwinnett), Double Dribble FNGs: None COUNT: 9 Grab a block. Head to stage area Partner up. Partner A rifle carry 1/4 loop and run remainder without block. Partner B is starting exercise. Cumulative […]
[ao-smaug] Friday Run
By f3gwinnettbackblast |
AO: ao-smaug Q: Lunch Lady PAX: Dovetail FNGs: None COUNT: 2 CONDITIONS: cold WARMUP: several stretches prior to running. THE THANG: 2.5 Mile Run to Stone Mountain playground and back. MARY: NA ANNOUNCEMENTS: COT: Travel, Family and work.
[ao-coliseum-ruck-ops] Thursday Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (202) PAX: YouTube, Gilligan, Chef (202) FNGs: None COUNT: 3 THE THANG: 2.5 mile ruck
[ao-sasquatch] Lunge-icedes
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Prairie Dog (68/100) PAX: Dovetail, Lunch Lady FNGs: None COUNT: 3 CONDITIONS: Chilly WARMUP: – Mosey – Walking stretches – Weed pickers – SSH THE THANG: 3 cones, 30 yards total Lunge-icides – Lunge out – Bear crawl back 15 reps at each cone, 10 Cactus Squats every time you go back […]
[ao-yard] Squeeky’s Parking Deck B-Day Beatdown
By f3gwinnettbackblast |
AO: ao-yard Q: Quick Release (150/175) PAX: Floaties (F3 Gwinnett), Quick Release (150/175), Skidz, Saints, Squeeky, Trike FNGs: None COUNT: 6 CONDITIONS: High 30’s WARMUP: SSH, TTT, LBAC, Pool Pissers, Copperhead Squats THE THANG: Chipper Workout Revisited PAX will complete a list of exercises using a coupon, adding a new exercise each round. 3 Burpee […]
Learning how to count…
By f3gwinnettbackblast |
AO: ao-tracks Q: Pipes PAX: Homer (100/100), Boardwalk, Luau (206/200), Fireball, Birdie, (Ratatouille) -(36/108) FNGs: None COUNT: 7 CONDITIONS: 38F, clear, lovely lovely. DISCLAIMER: Said it. Almost memorized. WARMUP: SSH (with help from all on how to count), Weed Pickers, Imperial Walkers, LB Arm Circles. THE THANG: Part 1 – Cherokee Run with Burpee Caboose. […]
[ao-sterling] On the Fly
By f3gwinnettbackblast |
AO: ao-sterling Q: Mutt PAX: MC, Mutt, Meatloaf (064/100), Hightower FNGs: None COUNT: 4 CONDITIONS: 42° and windy WARMUP: Motivator 6x, tumbleweeds, Tennessee Rocking Chairs, Moroccan Nightclubs, Mosey THE THANG: Full Body Circuit 100 weighted squats 150 Curls 175 Leg Lifts Mosey between each set Mosey between any break MARY: Circle Merk ANNOUNCEMENTS: urgent request […]
[ao-coliseum] 200th post Q
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (200) PAX: Luau (204/200), Asa Albright, YouTube, (Ratatouille) -(36/108), Chef (199) FNGs: None COUNT: 5 CONDITIONS: Cool 41⁰ WARMUP: LBAC, Pool Pissers, Seal Claps, Overhead Claps, Imperial Walkers,Weed Pickers THE THANG: 4 corners 1. 25 Merkins 2. 25 Merkins 25 Big Boys 3. 25 Merkins 25 Big Boys 25 Squats 4. […]
Fireball VQ
By f3gwinnettbackblast |
AO: ao-tracks Q: Fireball PAX: Luau (203/200), Birdie, (Ratatouille) -(36/108), Boardwalk, Pipes, None FNGs: 1 None COUNT: 6 CONDITIONS: Chillin 40’s WARMUP: Moroccan Night Club, SSH, Weed Pickers, Imperial Walkers, moseyed to the parking down by the tracks THE THANG: We had 5 stations in the lot Station 1 – Rd1: Merkins Rd2: Burpees Rd […]
[ao-sasquatch] Reptiles and boxers
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Dovetail PAX: Dovetail, Hyzer (137/150), Lunch Lady, Prairie Dog (66/100), Platypus, 1 George “Grapes” FNGs: 1 1 George “Grapes” COUNT: 6 CONDITIONS: cool WARMUP:10 count of SSH Weed Pickers Inchworms BullFrogs feet wider than hands. Lizard Lunges Mosey THE THANG:Welsh Dragons in the Parking Lot. 4 bearcrawls, 1 Merkin, 1 Plank Jack, […]
[ao-duncans-inferno] One is Never a Lonely Number When You Have Two
By f3gwinnettbackblast |
AO: ao-duncans-inferno Q: Mutt PAX: Mutt, Chevette FNGs: None COUNT: 2 CONDITIONS: 46° WARMUP: SSH, Copperhead Squats, Weed Pickers, LBAC, Mosey THE THANG: 11’s with Shoulder Press in the middle Curls Merkins Rifle carry to middle 10 shoulder presses each pass Lunges to end MARY: LBCs COT: prayers for continued recovery for Chevette’s wife I […]
[ao-coliseum] Four corner criss-cross
By f3gwinnettbackblast |
AO: ao-coliseum Q: E.T. PAX: E.T., Chef (197), Rocker, Supply Chain FNGs: None COUNT: 4 CONDITIONS: cool WARMUP: SSH, Imperial Walker, Windmill, LBAC THE THANG: Coupon work in the plaza. I exercise x 10 reps per corner. Rifle carry to diagonal, farmer’s carry across. Multiple rounds. Curls, overhead press, kettlebell swings, BBSU, calf raises, squats, […]
[ao-hall-of-justice] Choose your poison
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Birdie PAX: Val, (Ratatouille) -(36/108), YouTube, Miyagi, Birdie FNGs: None COUNT: 5 CONDITIONS: balmy WARMUP: after disclaimer we moseyed around the City Hall for Wind Mill, Weed Picker, SSH, Hillbilly & Moroccan Night Club. THE THANG: YHC prepared the exercises and rolled into a scroll. So the PAX has to pick one […]
[ao-bakers-dozen] 11’s on a Hill
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: Mutt PAX: Black bird (101/120), Mutt, Toto (56/110), G String, Nugget FNGs: None COUNT: 5 CONDITIONS: 62° WARMUP: Motivators, tumbleweeds, mountain man poopers, mosey THE THANG: thang 1: reps and MOT 30 dips, bear crawl 30 merkins, lunges 30 squats, bunny hop American Hammers Thang 2: 11’s on a hill Merkins and […]
[ao-sandlot] Splashpad Suicides
By f3gwinnettbackblast |
AO: ao-sandlot Q: Boardwalk PAX: Pipes, Potter, Boardwalk, Sneakers FNGs: None COUNT: 4 CONDITIONS: Low 60s, clear, perfect WARMUP: S.W.A.M.P. Mosey Lap THE THANG: If you did sports in high school, then you’ve likely done suicides before. Start at splashpad and rotate through all stations but come back to splashpad before advancing to next station. […]
[qsource] SUA SPONTE LEADER (Q4.1)
By f3gwinnettbackblast |
AO: qsource Q: Dovetail PAX: Denny’s, Hyzer (137/150), Dovetail FNGs: None COUNT: 3 CONDITIONS: WARMUP: THE THANG:In F3, a Sua Sponte Leader is a man who has been freed to Lead. He is a Leader who exercises Individual Initiative (I2) by taking action in furtherance of his Group’s Articulated Purpose without specific instructions. MARY: ANNOUNCEMENTS: […]
[ao-wolf-den] Buford Community Center Tour
By f3gwinnettbackblast |
AO: ao-wolf-den Q: YouTube PAX: Birdie, Chef (200), Spud, (Ratatouille) -(36/108), Mutt, YouTube FNGs: None COUNT: 6 CONDITIONS: Cool WARMUP: SSH, Weed Picker, LBAC, Pool Pisser THE THANG: Mosey around Buford Community Center aread starting at the rear with various stops for escalator style beat down. – 20 ea Merkins and Squats – 20 ea […]
[ao-yard] Taking Ozzie back to school
By f3gwinnettbackblast |
AO: ao-yard Q: Saints PAX: Chew bone, Saints, Skidz, Squeeky, Quick Release (149/175), Double Dribble, Hot Sauce FNGs: 1 Hot Sauce COUNT: 7 CONDITIONS: 49 and feelin’ fine! WARMUP: SSH, TTT w/ rocking chair, Imperial walkers, LBAC, Pool pissers THE THANG: Part 1. Partner dora with coupons. 200 curls. 250 thrusters. 300 bent over rows. […]
[ao-bluffs] Games games and more games
By f3gwinnettbackblast |
AO: ao-bluffs Q: Double Fault(40/100 posts) PAX: Double Fault(40/100 posts), Mutt, Hightower FNGs: None COUNT: 3 CONDITIONS: good WARMUP: mosey and stuff THE THANG: while performing an exercise, each pax has to run 20 feet and shoot a tennis ball in trash can. If misses, he comes back and next guy goes. Exercise completes when […]
[ao-hall-of-justice] Town Center and Park Tour
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: Reepacheap, Freud, Val, (Ratatouille) -(36/108), YouTube FNGs: None COUNT: 5 CONDITIONS: Low 50s WARMUP: SSH, Weed Picker, LBAC, Pool Pisser THE THANG: Mosey around town center and new park area with various stops for escalator style beat down. – 20 ea Merkins and Squats – 20 ea Merkins, Squats, and […]
[ao-coliseum] FriYAY
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (191) PAX: Chef (191) FNGs: None COUNT: 1 CONDITIONS: 52⁰ and awesome WARMUP: walked around the pond THE THANG: 3 mile ruck stopped every .25 miles for alternating 25 Merkins and 25 Squats. 150 total for each merkin and squats MARY: none ANNOUNCEMENTS: nope COT: that people are safe
[ao-smaug] Elevens at Stn Mtn
By f3gwinnettbackblast |
AO: ao-smaug Q: Dovetail PAX: Denny’s, Dovetail, Lunch Lady FNGs: None COUNT: 3 CONDITIONS:cool WARMUP: SSH, leg cross stretch, tenn rock chairs, mosey to main park road and back THE THANG: Elevens with Squat and Merkins with 100 yd in between reps MARY: balboa. Crunchy frog, Roman candle, more merkins ANNOUNCEMENTS:lil daze on Sat COT: […]
[ao-sasquatch] The Coupon do-si-do
By f3gwinnettbackblast |
AO: ao-sasquatch Q: SUDS PAX: Dovetail, Hyzer (136/150), Prairie Dog (65/100), Platypus, SUDS FNGs: None COUNT: 5 CONDITIONS: Perfect WARMUP: 5 burpees, weed pickers, forward arm circles, backward arm circles, and seal claps THE THANG: 6 rounds of 30 yard coupon carries. One partner carries, the other does the exercise. Round 1: – Exercise: Burpees […]
let’s construct a BLIMP
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie PAX: Fireball, Kugh FNGs: None COUNT: 3 PREAMBLE: in need a substi-Q. Glad there were 2 other PAX waiting :). CONDITIONS: nice & balmy WARMUP: after disclaimer and we moseyed around the green area for Wind Mills, Weed Picker, SSH, Imperial Walker & Moroccan Night Club. THE THANG: Constructed & de-constructed […]
[ao-duncans-inferno] Flab Flim (courtesy of Tracks/Homer)
By f3gwinnettbackblast |
AO: ao-duncans-inferno Q: MC PAX: Coconut, MC, Chevette FNGs: 1 Chevette COUNT: 3 CONDITIONS: cool and crisp WARMUP: Arm cirlces, weed pickers, mosey THE THANG: Partner up. Partner A does exercises while partner B runs a lap around the basketball court; stopping half way to (round 1: 10 merkins // round 2: 10 squats) Round […]
[ao-coliseum] Seven Times Seven
By f3gwinnettbackblast |
AO: ao-coliseum Q: YouTube PAX: Luau (203/200), E.T., Chef (191), YouTube FNGs: None COUNT: 4 CONDITIONS: Cool WARMUP: SSH, Weed Picker, Little Baby Arm Circle, and Pool Pisser THE THANG: Mozy to roundabout and back to the green behind city hall for 49s. – Dips and Squats with Burpee tax in the middle – Incline […]
[ao-sasquatch] Iron dora
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Hyzer (136/150) PAX: Lunch Lady, SUDS, Dovetail, Prairie Dog (65/100), Hyzer (135/150) FNGs: None COUNT: 5 CONDITIONS: warm WARMUP: SSH, weed pickers, mosey THE THANG: Dora: 1 pax runs 200m while the other works on reps. Each team completed 50 WW3 sit ups, 100 coupon thrusters, 200 coupon curls, 300 coupon presses, […]
[ao-sterling] Gambler
By f3gwinnettbackblast |
AO: ao-sterling Q: BLART 108/100 PAX: Meatloaf (064/100), Splat (38/100), Hightower, G String, BLART 107/100, Nugget FNGs: None COUNT: 6 CONDITIONS: chilly willy WARMUP: weedpickers, lbac, pool pissers, overhead claps, mosey to far stop sign THE THANG: pick and exercise out of bucket, roll the die, do 5X the number on the die of the […]
Return to the gloom…
By f3gwinnettbackblast |
AO: ao-tracks Q: Harding PAX: (Ratatouille) -(36/108), Luau (203/200), Boardwalk, Pipes, Kugh, Fireball FNGs: None COUNT: 7 CONDITIONS: perfect high 50’s WARMUP: SSH to 41 (for my belated birthday), windmills, imperial walkers, copperhead squats… mosey down main st around and towards parking lot by train tracks then back up towards the rock pile. Grab coupons. […]
[ao-duncans-inferno] Mar’s beatdown, part II
By f3gwinnettbackblast |
AO: ao-duncans-inferno Q: MC PAX: MC, Coconut, Gus (Jordan Carpenter) FNGs: None COUNT: 3 CONDITIONS: Almost cool, dry WARMUP: Arm circles, mosey, Michael Phelps, Motivator (x5) THE THANG: On Sunday, my family celebrated my grandmother (“Mar”)’s 100th birthday. So, I thought it necessary to do a 100-themed beatdown in her honor; first at Bakers Dozen […]
[ao-hall-of-justice] Mosey for ‘touille
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Val PAX: Luau (203/200), (Ratatouille) -(36/108), Val FNGs: None COUNT: 3 CONDITIONS: Perfect WARMUP: None THE THANG: 3.5 mile mosey MARY: No time ANNOUNCEMENTS: None COT: Yup
[ao-bakers-dozen] Mar’s beatdown
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: MC PAX: MC, G String, Nugget FNGs: None COUNT: 3 CONDITIONS: Almost cool, dry WARMUP: Arm circles, mosey, Michael Phelps, Motivator (x5) THE THANG: On Sunday, my family celebrated my grandmother (“Mar”)’s 100th birthday. So, I thought it necessary to do a 100-themed beatdown in her honor; first at Bakers Dozen and […]
[qsource] Q4 Leave Right
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (134/150) PAX: Denny’s, HuggyBear, Dovetail, Hyzer (134/150) FNGs: None COUNT: 4 CONDITIONS: peanut oil and ccm WARMUP: chat about the weekend THE THANG: Q4 Leave right – Legacy and knowing your Ultimate Life Problem (and Ultimate Life Purpose) MARY: ANNOUNCEMENTS: COT:
Fall Convergence
By f3gwinnettbackblast |
AO: ao-tracks Q: Homer (98/100) , Pipes, Birdie, Boardwalk PAX: Homer (98/100), Pipes, Boardwalk, Birdie, Val, Zohan, MC, HuggyBear, Skidz, Dovetail, Dale Martin – The Cheese, Cheesesteak, YouTube, Honky Tonk, Andrew Whatley, Lunch Lady, Mutt, Chef (191), Change Order, Hyzer (134/150), Catan, Saints, Wookie 2/100, BLART 107/100, Fireball, (Ratatouille) -(30/108), Luau (200/200) FNGs: None COUNT: […]
F3 Tracks – Gwinnett Convergence Ruck
By f3gwinnettbackblast |
AO: ao-tracks Q: Luau (200/200) PAX: (Ratatouille) -(28/108), Homer (96/100), HuggyBear, Birdie, Luau (198/200) FNGs: None COUNT: 5 CONDITIONS: Perfect THE THANG: F3 Tracks – Gwinnett Convergence Ruck (2.7 Miles) – Leaving the turf at LR Birger, head SouthWest on Main Street and continue until past the cemetery. – Turn right on Hardy Street. – […]
Mumblechatter ‘Round the Water
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Val PAX: Luau (197/200), Miyagi, Freud, Zach Luna, Val, Reepacheap FNGs: None COUNT: 6 CONDITIONS: Mild WARMUP: Motivator x 7 THE THANG: Mumblechatter Pair up. Q called first exercise. 1 pair took off on a mosey around the water feature. The others stayed to do AMRAP if the called exercise. The PAX […]
1,000 Reps
By f3gwinnettbackblast |
AO: ao-bluffs Q: BLART 106/100 PAX: Black bird (100/120), CR7, Mutt, Hightower, Double Fault(40/100 posts), MC, T-Bone, Splat (38/100), BLART 105/100, none FNGs: 1 none COUNT: 9 CONDITIONS: Perfect WARMUP: Little Baby Arm circles, pool pissers, WEEDPICKERS, TOY SOILDERS THE THANG: Dora – 1,000 Reps Pacers run to 1st cone, do 5 merkins, run to […]
[ao-coliseum-ruck-ops] Thursday Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (191) PAX: Hook, long haul, Chef (191) FNGs: None COUNT: 3 THE THANG: rucking 2.5 miles
[ao-coliseum-ruck-ops] Tuesday Ruck boys
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: (Ratatouille) -(30/108), Chef (191), E.T., Caesar, T-Bone FNGs: None COUNT: 5 THE THANG: Chef (191) & E.T. pre ruck 1.5 whole geoup ruck 2.5.
You can recovery all afternoon!
By Homer |
AO: Tracks When: 09/09/2021 Number of PAX: 4 PAX Names: Radar, Birdie, Meatball, motorboat Number of FNGS: 0 FNG Names: QIC: Radar Preamble: YHC has missed multiple BDs lately, new job has me all of the SouthEast lately. Felt good to get back after it today. Took the Q out of guilt of missing so […]
F3 Olympics
By Homer |
AO: Yard When: 08/05/2021 Number of PAX: 5 PAX Names: bobbydodd, Deuces, gilligan, Lector, Coconut, Number of FNGS: 0 FNG Names: QIC: Coconut Preamble: The Olympics are still on WARM-O-RAMA Mosey, imperial walkers thru the tunnel and lbc’s(because Lector begged me to do them) THE THANG Discus(frisbee), shot put, hammer throw(a real 2 lb maul), […]
F3 Olympics
By Homer |
AO: Yard When: 07/29/2021 Number of PAX: 3 PAX Names: Squeeky, Coconut, Love, Number of FNGS: 0 FNG Names: QIC: Coconut Preamble: Track and field events start today in Tokyo, so it is fitting that we have an F3 Olympics WARM-O-RAMA We started with a short mosey to the stadium where the events were to […]
Seeking Higher Ground
By Homer |
AO: Meathouse When: 07/27/2021 Number of PAX: 3 PAX Names: Wingnut, BallBoy, Ready-Mix, Number of FNGS: 0 FNG Names: QIC: Ready-Mix Preamble: With all this humidity, the meathouse gang sought 'higher ground', at least hoping that working out on top of the PTC bridge would allow some moving air to help with the humidity (hint, […]
The Three Amigos
By Homer |
AO: Yard When: 07/27/2021 Number of PAX: 3 PAX Names: Lector, Squeeky, Coconut, Number of FNGS: 0 FNG Names: QIC: Lecter Preamble: Disclaimer given. WARM-O-RAMA No time! THE THANG 5 rounds, 10 exercises, 40 seconds on, 20 second rest. Alligator Merkins SSH Burpees High Knees Bonnie Blairs Summo Squats Jump Lunges Heel Touch Squats Dog […]
Viva Las Vegas
By Homer |
AO: Bluffs When: 07/23/2021 Number of PAX: 8 PAX Names: , Favre, Mayhem, Ginger Ale, MC, Double Fault, Bulldog, Mutt, TBone Number of FNGS: 1 FNG Names: Mutt QIC: Favre Preamble: It was as hot as Vegas in Flowery Branch this morning. Woke up in the gloom feeling like I had been in a casino […]
Tour de Peachtree Corners
By Homer |
AO: Bridge When: 07/23/2021 Number of PAX: 4 PAX Names: Wingnut, Birdie, PuffDaddy, Boomer, Number of FNGS: FNG Names: QIC: Wingnut Preamble: As site Q I saw we had no Q signed up for today and decided to do it as some PAX not to be name have stolen over half of our usual Bridge […]
HHH workout. High humidity hell
By Homer |
AO: Yard When: 07/22/2021 Number of PAX: 3 PAX Names: gilligan, Coconut, Crack, Number of FNGS: 0 FNG Names: QIC: Coconut Preamble: Humidity was high and started sweating during the disclaimer. WARM-O-RAMA Forgot about it and went right to it. THE THANG 20 random exercises done at random with a random amount of reps. COT […]
Ghost Town Beat Down
By Homer |
AO: Tracks When: 07/22/2021 Number of PAX: 2 PAX Names: BallBoy, Sugar, Number of FNGS: 0 FNG Names: QIC: Sugar Preamble: It was a dark and stormy week. Kinda. @Homer was scheduled to Q his 14th BD of the week, but had to call out the day before due to not being able to remember […]
Blimps and Light Posts
By Homer |
AO: Hall of Justice When: 07/20/2021 Number of PAX: 7 PAX Names: homer, val, Smoked, Long Haul, YouTube, ISS, Sugar, Number of FNGS: FNG Names: QIC: Homer Preamble: Took the trek up to Suwanee to lead the men at the Hall of Justice. DIdn't know the status of rain. We would get wet if it […]
Armageddon
By Bulldog |
AO: Coliseum When: 07/21/2021 Number of PAX: 9 PAX Names: simba, Bulldog, gilligan, geo, YouTube, MC, Double Fault, Retread, Blade Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: On this date, back in 2011, NASA flew its final space shuttle mission. The shuttle was Atlantis. This shuttle was also used in the movie Armageddon. […]
The Yard Dance Party
By Deuces |
AO: Yard When: 07/20/2021 Number of PAX: 6 PAX Names: Deuces, gilligan, Lector, Mayhem, Number 2, Love, Number of FNGS: 0 FNG Names: QIC: Deuces Preamble: Welcomed Pax. Gave the usual disclaimer. WARM-O-RAMA Carried cinder blocks to The Thang starting point. THE THANG The Dance Party Song: Stand By Your Man Partners+Cinder Block Man 1: […]
Banjo’s Return
By simba |
AO: Coliseum When: 07/19/2021 Number of PAX: 6 PAX Names: simba, Bulldog, gilligan, Long Haul, geo, Banjo Number of FNGS: FNG Names: QIC: Simba Preamble: Lots of fun and excitement in the Simba household. His dear ol' dad …… not Mufasa but Banjo had come into town!!! It was going to be a great chance […]
Squeeky’s Saturday Suckfest
By Squeeky |
AO: Yard When: 07/17/2021 Number of PAX: 9 PAX Names: bobbydodd, The Cheese, Quick Release, Deuces, Crack, Number 2, Love, Double dribble Number of FNGS: 0 FNG Names: QIC: Squeeky Preamble: If you are not here for f3 you came to the wrong place. Modify as needed, you are responsible for you, don’t die. WARM-O-RAMA […]
Blast from the Past
By YouTube |
AO: Coliseum When: 07/16/2021 Number of PAX: 5 PAX Names: simba, Long Haul, YouTube, Retread, Blade (fng) Number of FNGS: 1 FNG Names: Blade QIC: YouTube Preamble: Checking the Q sheet YHC decided to sign up. YHC decided to do the beatdown from YHC's VQ. Upon arriving Long Haul, Retreat and Blade (fng) was already […]
Lie Down Sheep
By Double Fault |
AO: Bluffs When: 07/16/2021 Number of PAX: 6 PAX Names: Favre, MC, Double Fault, Twinkle Toes, Yeehaw, Runs Number of FNGS: 0 FNG Names: QIC: Double Fault Preamble: N/A WARM-O-RAMA Mosey Weed Pikers Side Straddle Hop Toe Touch Side Straddle Hop THE THANG 10 station ladder spaced out about 10 feet apart Riffle carry cinder […]
Dinghy’s Birthday Beatdown, Part Deux
By DInghy |
AO: Bridge When: 07/16/2021 Number of PAX: 4 PAX Names: homer, Wingnut, Ready-Mix, Number of FNGS: 0 FNG Names: QIC: Dinghy Preamble: To borrow a phrase from the movie THROW MAMA FROM THE TRAIN – "The night was moist." Such was the closing of YHC's birthday week. Seems like the PTC Town Center's getting a […]
Unlikely Burpee Free Zone
By Birdie |
AO: Tracks When: 07/15/2021 Number of PAX: 9 PAX Names: homer, Wingnut, Saint2O, Radar, Birdie, BallBoy, Meatball, popper, Angus, Number of FNGS: FNG Names: QIC: Birdie Preamble: YHC tried to make this BD a burpee free zone at least for today, however, since our AO next to the train track that would be unlikely. From […]
The Return of the OG
By Homer |
AO: Yard When: 07/15/2021 Number of PAX: 7 PAX Names: Deuces, gilligan, Lector, Squeeky, Coconut, Crack, Rated R Number of FNGS: 0 FNG Names: QIC: Lector Preamble: Disclaimer given. WARM-O-RAMA SSH, Imperial Walkers, Hillbillies, LUCAS, Overhead Claps, Air Presses, Moroccan Night Clubs, TTT. THE THANG Deck of Death Hearts – Burpees Diamonds – Merkins Clubs […]
0.0 Miles
By Bulldog |
AO: Coliseum When: 07/14/2021 Number of PAX: 6 PAX Names: simba, Bulldog, Long Haul, YouTube, Mayor, Atlas (DR) Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: After Radar and Val did a number on my arms and shoulders and my persistent knee issues lately I had to get creative. So made a plan to […]
Ramping up the Doras
By BallBoy |
AO: Meathouse When: 07/13/2021 Number of PAX: 4 PAX Names: BallBoy, Meatball, Boomer, popper, Number of FNGS: 0 FNG Names: QIC: BallBoy Preamble: YHC stepped in for an ailing ReadyMix at the Meathouse this week. I've been a taker more than a giver at this AO so it was only right. Folks, you need to […]
Not Doing a Lot of Coupon Work
By val |
AO: Hall of Justice When: 07/13/2021 Number of PAX: 11 PAX Names: homer, val, Animal, Bulldog, Radar, YouTube, Mayhem, MC, Double Fault, Sensei, See ya, Number of FNGS: FNG Names: QIC: Val Preamble: YHC put out a call to post for my birthday Q on Slack. With no idea how many would post, YHC thought […]
Surprise Beatdown
By Coconut |
AO: Yard When: 07/13/2021 Number of PAX: 2 PAX Names: Coconut, Crack, Number of FNGS: 0 FNG Names: QIC: Coconut Preamble: WARM-O-RAMA THE THANG COT NAKED-MAN MOLESKIN
Sweat Angels?!!
By Radar |
AO: Coliseum When: 07/12/2021 Number of PAX: 3 PAX Names: simba, Bulldog, Radar, Number of FNGS: 0 FNG Names: QIC: Radar Preamble: YHC got to the site early and did a 20ish minute prerun. Almost got back to the start too late, Simba was already parked and planting the flag when I got back. without […]
4 Qs > 1
By Wingnut |
AO: Bridge When: 07/09/2021 Number of PAX: 4 PAX Names: Wingnut, Meatball, Ready-Mix, Sugar Number of FNGS: 0 FNG Names: QIC: Wingnut , Ready-Mix, Sugar, Meatball Preamble: Dinghy was on the Q sheet, but we had a little mix up. Have no fear, the 4 of us that posted split up the Q work. WARM-O-RAMA […]
Blocks and Burpees
By Bulldog |
AO: Coliseum When: 07/07/2021 Number of PAX: 8 PAX Names: Bulldog, gilligan, Long Haul, geo, Mayhem, MC, TBone Number of FNGS: 1 FNG Names: Retread QIC: Bulldog Preamble: After a double time ruck with Bobby Dobb my knees have been killing me, so decided to take it easy on the knees today. WARM-O-RAMA Well, slept […]
Magic 8 Ball says
By Coconut |
AO: Yard When: 07/08/2021 Number of PAX: 4 PAX Names: bobbydodd, gilligan, Lector, Coconut, Number of FNGS: 0 FNG Names: QIC: Coconut Preamble: Wanted to do a workout guided only by the Magic 8 Ball. If it was too difficult or too easy I could just blame the 8 ball WARM-O-RAMA Short mosey, side straddle […]
Four Corners and a Coupon
By Smoked |
AO: Hall of Justice When: 07/06/2021 Number of PAX: 4 PAX Names: Smoked, YouTube, Truman, Sugar Number of FNGS: 0 FNG Names: QIC: Smoked Preamble: Picked up Q at Hall of Justice (my first here) with Val out of town for a funeral. Excited to Q at a new location and make sure to work […]
Modified Burph at the Bridge
By Homer |
AO: Bridge When: 07/02/2021 Number of PAX: 3 PAX Names: homer, Wingnut, Birdie, Number of FNGS: FNG Names: QIC: Homer Preamble: There were warnings the night before for lightning. Weather people are never wrong… right? No thunder. No lightning. No need for the garage. Light drizzle of rain. Let’s do something YHC saw on nation […]
Electric Mile
By simba |
AO: Coliseum When: 06/30/2021 Number of PAX: 6 PAX Names: simba, Smoked, geo, MC, Double Fault, Mayor, Number of FNGS: FNG Names: QIC: Simba Preamble: It was a wonderfully clear morning and PAX were ready for anything. Thus, the electric mile became the Thang to do. WARM-O-RAMA Mosey around the circle at the end of […]
Babysitting a Cinder Block
By Homer |
AO: Tracks When: 07/01/2021 Number of PAX: 10 PAX Names: homer, Animal, Wingnut, Radar, Smoked, Birdie, Ivy, Merman, peppermint, Dawn Number of FNGS: 2 FNG Names: QIC: Homer Preamble: I had a plan that involved one single Cinder block. I had plans that would work with a few PAX and one that involved multiple. As […]
Press your Luck
By Lector |
AO: Yard When: 07/01/2021 Number of PAX: 5 PAX Names: bobbydodd, Deuces, Lector, Coconut, Love, Number of FNGS: 0 FNG Names: QIC: Lector Preamble: Speech given – nobody left. WARM-O-RAMA Coconut's favorite, SSH and Imperial Walkers to the song Physical by St. Lucia. Through the Tunnel THE THANG Each PAX took turns flipping a coin […]
No Pain No Gain – Beating the Gloom
By YouTube |
AO: hall-of-justice When: 06/29/2021 Number of PAX: 2 PAX Names: YouTube, Sensei, Number of FNGS: 0 FNG Names: QIC: YouTube Preamble: YHC had forgot, that YHC had signed up to Q today, that's until Val reminded on slack, who's HC? Still sluggish after a week a way, watched IRON PAX challenge for inspiration. After watching […]
I made it up as I went along
By Coconut |
AO: Yard When: 06/29/2021 Number of PAX: 5 PAX Names: bobbydodd, Lector, Squeeky, Coconut, Love, Number of FNGS: 0 FNG Names: QIC: Coconut Preamble: Had to change the plan do to rain and moved to the parking garage. WARM-O-RAMA Once around the garage and through the window openings. Then standard side straddle hops, through the […]
Just the Two of Us
By Homer |
AO: Meathouse When: 06/29/2021 Number of PAX: 2 PAX Names: homer, Boomer, Number of FNGS: FNG Names: QIC: Homer Preamble: Wasn’t sure how much rain we’d have or how many PAX would show. Lots out of town. As boomer and I stood about to start warmups, my van decided to lock itself and I had […]
4 Corner Ab Work
By Homer |
AO: Coliseum When: 06/28/2021 Number of PAX: 4 PAX Names: homer, simba, Bulldog, Long Haul, Number of FNGS: FNG Names: QIC: Homer Preamble: WARM-O-RAMA SSH, weed picker, copperhead squat, imperial walker, mosey to Homer’s Sugar Hill Donut. Bear crawl around the donut. THE THANG Round 1 5 step ups, 5 Derkins, 5 dips 4 corners […]
Block and Tackle
By Squeeky |
AO: Yard When: 06/26/2021 Number of PAX: 6 PAX Names: bobbydodd, Crack, Skid mark, double dribble, commando Number of FNGS: 0 FNG Names: QIC: Squeeky Preamble: I’m not a professional, this will suck, don’t die WARM-O-RAMA Mosey 20- SSH 20- Imperial Walkers 20- TTT 20- finkle swings 20- lbac 20- pool pissers 20- Morachan nigh […]
Solomente’s Revenge
By val |
AO: Bluffs When: 06/25/2021 Number of PAX: 8 PAX Names: val, bobbydodd, Favre, Bulldog, GingerAle, MC, Double Fault, Toes, Number of FNGS: FNG Names: QIC: Val Preamble: En route to the Bluffs, YHC passed North Gwinnett High School where they are replacing the turf on the football field. There was no sign of green on […]
Bring Out the Snowflake Plank
By bobbydodd |
AO: Yard When: 06/24/2021 Number of PAX: 3 PAX Names: bobbydodd, gilligan, Coconut, Number of FNGS: 0 FNG Names: QIC: Bobby Dodd Preamble: WARM-O-RAMA Side Straddle Hops; Copper Head Squats; Mountain Climbers THE THANG Thang 1; Suicides with Ascending Merkins…sprint two parking spots, 1 Merkin, jog back to start–sprint four parking spots, 2 Merkins, jog […]
Sweat House Part Deux
By Boomer |
AO: Meathouse When: 06/22/2021 Number of PAX: 5 PAX Names: Wingnut, BallBoy, Boomer, Ready-Mix, Tator Tot Number of FNGS: 0 FNG Names: QIC: Boomer Preamble: Same thing as last week WARM-O-RAMA NO WARMUP NECESSARY THE THANG Same thing as last week but we made it through the burpees. Awful. COT NAKED-MAN MOLESKIN
The Cooper
By Birdie |
AO: Tracks When: 06/24/2021 Number of PAX: 6 PAX Names: Birdie, BallBoy, Truman, Vlasic (DR F3 Birmingham) Number of FNGS: 2 FNG Names: Bullseye, Peppermint QIC: Birdie Preamble: For inspiration YHC read some BB and checked the exicon and found COOPER (1 lap around track. 10 burpees, 10 Squats, then 10 Merkins. Lap around track. […]
Where there’s Smoked, there’s Fire
By Smoked |
AO: Coliseum When: 06/23/2021 Number of PAX: 6 PAX Names: Bulldog, Radar, Smoked, gilligan, Long Haul, geo, Number of FNGS: 0 FNG Names: QIC: Smoked Preamble: YHC managed to sandwich a Q in between my two vacations (I know, sounds glamorous), glad that I did. Needed the extra incentive to get moving and burn off […]
Solamente
By val |
AO: Hall of Justice When: 06/22/2021 Number of PAX: 1 PAX Names: val, Number of FNGS: FNG Names: QIC: Val Preamble: YHC wondered what would come of this morning. Knowing YouTube was traveling, I had texted Sensei about coming who said he would be there. As I was leaving my driveway, I got a text […]
Lazy Dora with 10 minutes of Burpees
By Bulldog |
AO: Yard When: 06/22/2021 Number of PAX: 4 PAX Names: Bulldog, gilligan, Squeeky, Coconut, Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: Picked up the Q last minute so tried to create a simple but effective beatdown WARM-O-RAMA Mosey, Arm Circles, Weed Pickers. THE THANG 10 Minutes of Burpees which is 10 burpees every […]
Constitutional Mosey
By Bulldog |
AO: Coliseum When: 06/21/2021 Number of PAX: 4 PAX Names: Bulldog, gilligan, Long Haul, geo, Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: On June 21st, 1788, New Hampshire was the 9th state to ratify the constitution making it officially the law of the land. This event is what inspired this workout. WARM-O-RAMA None […]
It’s Gonna Get Nasty
By bobbydodd |
AO: Yard When: 06/19/2021 Number of PAX: 6 PAX Names: bobbydodd, Quick Release, Crack, Love, Double Dribble, #2 Number of FNGS: 0 FNG Names: QIC: Bobby Dodd Preamble: Disclaimer and reminder of F3’s Five Core Principles; Open to all men, Free, Outdoors Rain/Shine/Hot/Cold, Peer Led, Ends in Circle of Trust. WARM-O-RAMA Mosey, Windmills, Eagles Wings, […]
BLIMPS around the town center
By Birdie |
AO: Bridge When: 06/18/2021 Number of PAX: 5 PAX Names: Wingnut, Birdie, PuffDaddy, Bartman, Sugar Number of FNGS: FNG Names: QIC: Birdie Preamble: YHC was not planning to Q another beatdown this week, however, Wingnut asked if anyone want to Q at the Bridge, so YHC grabbed it. WARM-O-RAMA After disclaimer we moseyed toward Sprout […]
Just the 2 of us!!
By Radar |
AO: Tracks When: 06/17/2021 Number of PAX: 2 PAX Names: Radar, Sugar Number of FNGS: 0 FNG Names: QIC: Radar Preamble: After nobody HC'ed YHC was convinced I would be working out alone. I was prepared to run for the entire 45 minutes and call it a day. Just at 525 Sugar rolled in, jumped […]
Tha Argument Workout
By Coconut |
AO: Yard When: 06/17/2021 Number of PAX: 7 PAX Names: bobbydodd, Bulldog, Lector, Squeeky, Coconut, Rabbit, Love, Number of FNGS: 0 FNG Names: QIC: Coconut vs Lector Preamble: The argument arose bc two pax elected to be Q on different sheet schedules. We chose to conduct the workout as a back and forth argument of […]
Divorcing Q’s
By Lector |
AO: Yard When: 06/17/2021 Number of PAX: 7 PAX Names: bobbydodd, Bulldog, Lector, Squeeky, Coconut, Rabbit, Love, Number of FNGS: 0 FNG Names: QIC: Lector and Coconut Preamble: Disclaimer given. WARM-O-RAMA 21's – Side Straddle Hops, 10 Burpees as penalty. Baby arm circles, pool pissers, imperial walkers, mosey with 5 burpees. THE THANG Coconut – […]
Greased Lightning
By Smoked |
AO: Coliseum When: 06/16/2021 Number of PAX: 9 PAX Names: simba, Bulldog, Radar, Smoked, gilligan, geo, YouTube, MC, Buoy Number of FNGS: 0 FNG Names: QIC: Smoked Preamble: On this day, in 1978, Grease was released…. we shall celebrate. Also, Radar returns…. WARM-O-RAMA Mosey around the standard circle, with Simba and MC both coming in […]
Pain stations
By Birdie |
AO: Hall of Justice When: 06/15/2021 Number of PAX: 5 PAX Names: val, Birdie, YouTube, Sensei, Truman, Number of FNGS: FNG Names: QIC: Birdie Preamble: WARM-O-RAMA YHC was grateful to be able to join another BD. After regular disclaimer we moseyed to the other entrance of the park only to be interrupted by train which […]
Sweat House
By Boomer |
AO: Meathouse When: 06/15/2021 Number of PAX: 6 PAX Names: Wingnut, Saint2O, Meatball, Boomer, Ready-Mix, Feathers Number of FNGS: 0 FNG Names: QIC: Boomer Preamble: 6 Pax were ready to sweat and get stronger. Yes, we did sweat, and I think we got stronger. WARM-O-RAMA SSH Weedpickers Hillbillies Windmill Move to the top of parking […]
Anniversary Block Party
By Squeeky |
AO: Yard When: 06/15/2021 Number of PAX: 7 PAX Names: , Coconut, Gilligan, Bobby Dodd, Love, Rabbit, Zoolander Number of FNGS: 0 FNG Names: QIC: Squeeky Preamble: Don’t hurt yourself! WARM-O-RAMA Short slowzy followed by 20 ssh, 20 hillbillies, 20 ttt, 20 copperhead squats, slowzy over to blocks. THE THANG One block for each PAX […]
Let’s Go To the Mall… to Ruck
By Homer |
AO: Gwinnett Ruck When: 06/12/2021 Number of PAX: 6 PAX Names: homer, val, Birdie, YouTube, Macintosh, Stockholm, Number of FNGS: 2 FNG Names: QIC: Homer Preamble: I love the Widowmaker AO at Webb Bridge Park. It's a great place with a great group of guys. Likewise, I've really enjoyed posting at the Storm AO that […]
Station BD
By Crack |
AO: Yard When: 06/12/2021 Number of PAX: 14 PAX Names: , Number of FNGS: 1 FNG Names: QIC: Crack Preamble: WARM-O-RAMA A mosey across the street firs stop 10 merkins second stop 10 big boy sit-ups third station were 10 leg swings on each side. This was to get to the location of the cinder […]
Iron PAX Inspired
By Bulldog |
AO: Coliseum When: 06/11/2021 Number of PAX: 4 PAX Names: simba, geo, YouTube, MRE Number of FNGS: 0 FNG Names: QIC: YouTube Preamble: Bulldog did the Iron Pax challenge on Wednesday. YHC remembered watching the Iron Pax Challenge by F3 Greenwood on You Tube and watch for inspiration for the beatdown. WARM-O-RAMA After the standard […]
Iron Pax – Blocks Edition
By Bulldog |
AO: Bluffs When: 06/11/2021 Number of PAX: 5 PAX Names: Bulldog, GingerAle, MC, Yee-Haw, T-Bone Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: Excited about finishing up my world tour for the week I couldn’t sleep and got up early to do a little scouting of the area. Found a flag pole that would […]
Rain plan contingency
By Wingnut |
AO: Bridge When: 06/11/2021 Number of PAX: 7 PAX Names: Wingnut, Smoked, PuffDaddy, Meatball, Boomer, popper, Bartman Number of FNGS: 1 FNG Names: Bartman QIC: Wingnut Preamble: With the weather forecast showing a decent chance of thunderstorms and YHC wanting to keep everyone safe, I decided to plan 2 beatdowns (one for good weather and […]
The Tower of Power
By bobbydodd |
AO: Yard When: 06/10/2021 Number of PAX: 4 PAX Names: bobbydodd, gilligan, Lector, Coconut, Number of FNGS: 0 FNG Names: QIC: Bobby Dodd Preamble: WARM-O-RAMA Slow mosey, with cinder block coupon, from the parking lot of the Yard to Bicentennial Plaza across South Clayton street. Enough with the pleasantries, let’s get it on! THE THANG […]
Johnny Cash
By Bulldog |
AO: Tracks When: 06/10/2021 Number of PAX: 2 PAX Names: Bulldog, Truman, Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: This was my second time out at the Tracks…first time it wasn't an official AO yet so it was good to be there again. Really a great AO! WARM-O-RAMA Johnny Cash doesn't need an […]
Iron Pax Challenge (credit to Greenwood F3)
By Bulldog |
AO: Coliseum When: 06/09/2021 Number of PAX: 5 PAX Names: bobbydodd, Bulldog, Smoked, geo, YouTube, Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: F3 Greenwood does an Iron Pax Challenge and this was one of their challenges back in 2019. WARM-O-RAMA Little Baby Arm Circles, Weed Pickers, and some other stuff I forgot. Mosey […]
The Warm-O-Rama that never ended!
By Bulldog |
AO: Hall of Justice When: 06/08/2021 Number of PAX: 3 PAX Names: Bulldog, YouTube, Truman, Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: Rolled out of the fart sack sore from Smoked's beatdown yesterday and glad it wasn't raining. Got to AO and posted the flag as Youtube pulled up and then a few […]
Coconuts birthday bash
By Coconut |
AO: Yard When: 06/08/2021 Number of PAX: 7 PAX Names: bobbydodd, gilligan, Squeeky, Coconut, Love, Zoolander Number of FNGS: 1 FNG Names: Rabbit QIC: Coconut Preamble: This is my 53 birthday, so i decided to use that number for reps WARM-O-RAMA Standard warmup with side straddle hops, imperial walkers, hillbillies, lbac’s, and thru the tunnel […]
No plan, just pain!
By Wingnut |
AO: Meathouse When: 06/08/2021 Number of PAX: 4 PAX Names: Meatball, popper, Ready-Mix, Number of FNGS: FNG Names: QIC: Wingnut Preamble: With uncle boomer out of town and nobody jumping on the Q (cough, the Q sheet is looking a little sparse, cough cough) YHC decided to lead whoever may feel so destined to suffer. […]
Dropping BOMBS
By Smoked |
AO: Coliseum When: 06/07/2021 Number of PAX: 7 PAX Names: val, simba, Bulldog, gilligan, Long Haul, Sensei, Number of FNGS: 0 FNG Names: QIC: Smoked Preamble: YHC threw out onto Slack to bring a ruck, no idea how I was gonna have em use it but that didn't matter. Went to Exicon and searched "ruck". […]
The Dreaded Hill
By Bulldog |
AO: Yard When: 06/05/2021 Number of PAX: 17 PAX Names: simba, bobbydodd, Bulldog, The Cheese, Quick Release, gilligan, Long Haul, Lector, Squeeky, Crack, Smooch, Love, Skidmark, Double Dribble Number of FNGS: 3 FNG Names: Zoolander, Buoy, Crocs in Socks QIC: Bulldog Preamble: Bobby Dodd led 6 men on a 3.24 mile pre-ruck through Lawrenceville and […]
Rock R Us….and we have different rocks
By simba |
AO: Coliseum When: 06/04/2021 Number of PAX: 5 PAX Names: Bulldog, gilligan, Long Haul, geo, Number of FNGS: FNG Names: QIC: Simba Preamble: It was a beautiful morning for a day on the rocks. Thus we made a plan to enjoy some different sizes of rocks. WARM-O-RAMA Mosey around the round a bout and back. […]
Homer BD at Cherokee Bluffs
By Homer |
AO: Bluffs When: 06/04/2021 Number of PAX: 5 PAX Names: homer, Favre, MC, Double Fault, TBone Number of FNGS: FNG Names: QIC: Homer Preamble: It's about 30 minutes from door to drive for YHC. Peachtree Corners to (what is this place, Buford? Flowery Branch? Gwinnett? Hall?) I pulled in at 5:10 and saw a Hall […]
Bridge over troubled water
By Ready-Mix |
AO: Bridge When: 06/04/2021 Number of PAX: 8 PAX Names: bobbydodd, DInghy, Wingnut, PuffDaddy, Meatball, Stuckeys and Sugar Number of FNGS: 0 FNG Names: QIC: Ready-Mix Preamble: WARM-O-RAMA Mosey up to the base of the bridge, and did a series of warm up exercises: Toy Soldiers, Copperhead Squats, Kevin Willis' (not to be confused with […]
Ruck Around the Ville
By bobbydodd |
AO: Yard When: 06/03/2021 Number of PAX: 7 PAX Names: bobbydodd, Bulldog, gilligan, Lector, Squeeky, Crack, Love Number of FNGS: 0 FNG Names: QIC: Bobby Dodd Preamble: * Disclaimer given * WARM-O-RAMA NONE THE THANG Pax performed a two mile ruck with four beatdown stations. Station 1; Copperhead Squats x25, Bent Over Rows x25 Station […]
4 Corners at the Library and a Pallet
By Homer |
AO: Tracks When: 06/03/2021 Number of PAX: 4 PAX Names: homer, Animal, Saint2O, BallBoy, Number of FNGS: FNG Names: QIC: Homer Preamble: Animal, BallBoy, Saint20 and Homer all showed up for the prerun. The three runners did the 5k donut dash route. Homer put in about 2 miles to roundabout and up/down hill. WARM-O-RAMA 4 […]
Memorial Day Murph
By Homer |
AO: Bridge When: 05/31/2021 Number of PAX: 22 PAX Names: homer, val, bobbydodd, Animal, DInghy, Wingnut, Speedo, Quick Release, Smoked, Squeeky, Coconut, Birdie, Meatball, Boomer, popper, Ready-Mix, Angus, Maguire, ISS, Preacher, TBone, Doughboy Number of FNGS: FNG Names: QIC: Boomer Preamble: It was going to be a mini convergence at the Bridge for Memorial Day. […]
ABS-o-lutely
By Smoked |
AO: Coliseum When: 06/02/2021 Number of PAX: 3 PAX Names: Bulldog, Smoked, geo, Number of FNGS: 0 FNG Names: QIC: Smoked Preamble: Looking for a little theme for the day YHC found it was National Rotisserie Chicken, "Bubba", and Rocky Road Day. Nothing that really struck my fancy…. so just putting in work would be […]
Defeating the Backfat
By val |
AO: Hall of Justice When: 06/01/2021 Number of PAX: 4 PAX Names: val, YouTube, Sensei, Truman, Number of FNGS: 0 FNG Names: QIC: Val Preamble: The Steve went off this morning at 0505 and YHC could feel the effects of yesterday's Murph at the Bridge. It was an incredible CSAUP and the 2ndF was off […]
Day after Murph
By Wingnut |
AO: Meathouse When: 06/01/2021 Number of PAX: 4 PAX Names: Wingnut, Meatball, Boomer, Feathers Number of FNGS: FNG Names: QIC: Wingnut Preamble: Knowing the HCs from the night before had just done Murph 24 hours ago, YHC figured we could pivot from our usual Meathouse BD. Rucks on and coupons left behind. WARM-O-RAMA Little baby […]
Different AO… Same F3 Workout Deck
By Homer |
AO: Coliseum When: 05/28/2021 Number of PAX: 6 PAX Names: homer, simba, Radar, Smoked, geo, YouTube, Number of FNGS: FNG Names: QIC: Homer Preamble: Decided to take 3 Qs this week. No real reason other than I wanted to get around and see folks. Birdie has had 3 Qs this week for his birthday. That's […]
Birthday week part 3
By Birdie |
AO: Bridge When: 05/28/2021 Number of PAX: 8 PAX Names: DInghy, Wingnut, Birdie, Meatball, popper, Ready-Mix, Angus, Sugar Number of FNGS: 8 FNG Names: QIC: Birdie Preamble: Not sure, what was YHC thinking but this would be the 3rd Q for this week. Hopefully, YHC could still deliver some pain. WARM-O-RAMA After a quick disclaimer […]
Find Yourself an Animal and Go Run with Him
By Homer |
AO: Tracks When: 05/27/2021 Number of PAX: 2 PAX Names: homer, Animal, Number of FNGS: FNG Names: QIC: Homer Preamble: Radar put out an ask for someone to take his Q this morning, so I snatched it up. Was hoping for a crowd and had a nice plan set. As I rolled into the parking […]
Lunar Lunacy
By simba |
AO: Coliseum When: 05/27/2021 Number of PAX: 3 PAX Names: geo, YouTube, Number of FNGS: 0 FNG Names: QIC: Simba Preamble: Upon arrival on this beautiful morning, the PAX informed the Q that the last eclipse was currently visible and but in full around 5:45. Although the Q had a plan, he thought a small […]
5 / 25 with B & N
By YouTube |
AO: Hall of Justice When: 05/25/2021 Number of PAX: 6 PAX Names: val, Radar, YouTube, Sensei, Truman, T-Bone Number of FNGS: 2 FNG Names: Truman, Sensei QIC: YouTube Preamble: Driving down to Hall of Justice, YHC notice that the moon was rather large and had a reddish orange tint and was thinking how many PAX […]
Meathouse and a side of Playing Cards (Lots of Merkins)
By Homer |
AO: Meathouse When: 05/25/2021 Number of PAX: 7 PAX Names: homer, Wingnut, Saint2O, BallBoy, Meatball, Boomer, popper, Number of FNGS: FNG Names: QIC: Homer Preamble: WARM-O-RAMA No FNGs or even relatively new guys at the Meathouse this morning. These are all veterans who know themselves. Leave your coupon and let's mosey into Town Green, past […]
National Bro-THOR’s Day
By Smoked |
AO: Coliseum When: 05/24/2021 Number of PAX: 5 PAX Names: simba, Smoked, gilligan, Long Haul, geo, Number of FNGS: 0 FNG Names: QIC: Smoked Preamble: YHC grabbed the Q evening before in order to make sure The Coliseum didn't start in a hole for Val's challenge, plus I needed a little motivation to get after […]
Why did I eat those cookies?
By Double Fault |
AO: Bluffs When: 05/21/2021 Number of PAX: 6 PAX Names: Favre, GingerAle, gilligan, MC, Double Fault, T-bone Number of FNGS: 0 FNG Names: QIC: Double Fault Preamble: WARM-O-RAMA A quick mosey always starts us off. Being in a park, we picked some weeds followed by Frankensteins, high knees, picking up rocks, butt kickers and then […]
Stepping Up
By YouTube |
AO: Coliseum When: 05/21/2021 Number of PAX: 4 PAX Names: Long Haul, geo, YouTube, MRE Number of FNGS: 0 FNG Names: QIC: YouTube Preamble: YHC saw on slack no one had signed up for Q for today, and had wanted to come this Friday. After reading of a few PAX not be able to come […]
IronPax 2020 Week 3 Flashback – Keep It Simple Stupid
By Homer |
AO: Bridge When: 05/22/2021 Number of PAX: 8 PAX Names: homer, DInghy, Wingnut, BallBoy, Meatball, popper, Ready-Mix, Angus, 8 Number of FNGS: 1 FNG Names: Angus QIC: Homer Preamble: Went through the 5 core values for F3 and did standard disclaimer. With an FNG posting this morning, I took a little more time… though now […]
Better Late Than Never… or Ezra
By BallBoy |
AO: Tracks When: 05/20/2021 Number of PAX: 7 PAX Names: val, Animal, Saint2O, Radar, BallBoy, Ready-Mix, Feathers Number of FNGS: 0 FNG Names: QIC: BallBoy Preamble: After a 100% alarm fail the previous week, YHC was sure to have a backup alarm for a second attempt at his first Q at the Tracks this week. […]
Suicide B.O.M.B.S.
By Easily Amused |
AO: Yard When: 05/20/2021 Number of PAX: 6 PAX Names: bobbydodd, gilligan, Lector, Coconut, Easily Amused, Love Number of FNGS: 0 FNG Names: QIC: Easily Amused Preamble: PAX were disclaimed! WARM-O-RAMA SSH x20 IC Imperial Walkers x10 IC Hillbillies x10 IC Eagles' Wings x20 IC Arm Circles x10 IC Arm Circles (reverse) x10 IC Through […]
Don’t Count Your Coupons
By Ready-Mix |
AO: Meathouse When: 05/18/2021 Number of PAX: 5 PAX Names: Wingnut, Saint2O, BallBoy, Boomer, Ready-Mix, Number of FNGS: FNG Names: QIC: Ready-Mix Preamble: Leave the coupons in your car, strap on the Ruck-Sack and lets get it on WARM-O-RAMA Started with Copperhead Squats, Toy Soldiers and Kevin Willis to get warmed up, then a slow […]
Catching Electric BLIMPS
By Smoked |
AO: Coliseum When: 05/19/2021 Number of PAX: 4 PAX Names: Smoked, Long Haul, geo, YouTube, Number of FNGS: 0 FNG Names: QIC: Smoked Preamble: YHC started off the morning with some early recon at The Coliseum counting the number of lightposts along W. Broad leading up to the Sugar Bowl putting the finishing touches on […]
No Surrender and Burpees for Humpty Dumpty
By YouTube |
AO: Hall of Justice When: 05/18/2021 Number of PAX: 3 PAX Names: Radar, Birdie, YouTube, Number of FNGS: 0 FNG Names: QIC: YouTube Preamble: This is YHC first time Q at HoJu and was debating to do the BD at in the back park behind HOJU, or in the front center lawn. YHC decided to […]
Pyramids of Confusion
By bobbydodd |
AO: Yard When: 05/18/2021 Number of PAX: 6 PAX Names: gilligan, Squeeky, Coconut, Crack, Love Number of FNGS: 0 FNG Names: QIC: Bobby Dodd Preamble: ~Disclaimer Given~ Reminder of the 5 Core Principles of F3: 1. Free of Charge 2. Open to all Men 3. Held Outdoors 4. Peer Led 5. Ends in Circle of […]
Radars’ Revenge
By Radar |
AO: Coliseum When: 05/14/2021 Number of PAX: 6 PAX Names: Bulldog, Radar, Smoked, Long Haul, geo, MRE Number of FNGS: 0 FNG Names: QIC: Radar Preamble: After forgetting that YHC had signed up to be Q on Monday. I made sure to arrive early today, I was the first one to arrive at the site […]
The Meathouse Mile
By popper |
AO: Meathouse When: 05/11/2021 Number of PAX: 7 PAX Names: Wingnut, Meatball, Boomer, popper, Ready-Mix, Feathers, Flo Number of FNGS: 0 FNG Names: QIC: Popper Preamble: YHC often sets a playlist before designing a workout, and this BD was no different. Funk was the flavor of the week on YHC's Spotify playlist, so a BD […]
No Longer Bound
By val |
Staying “Dry”
By YouTube |
AO: Coliseum When: 05/12/2021 Number of PAX: 5 PAX Names: simba, Bulldog, Smoked, geo, YouTube, Number of FNGS: 0 FNG Names: QIC: YouTube Preamble: Knowing it's going to be raining, YHC was thinking glad to be at the Coliseum where there's a parking deck. YHC rolled in first and no one was there. Geo came […]
Oooohhh It Burns
By val |
AO: Hall of Justice When: 05/11/2021 Number of PAX: 5 PAX Names: Magnolia, Radar, Smoked, YouTube, Number of FNGS: 0 FNG Names: QIC: Val Preamble: Yesterday, as YHC was sitting with M, I spilled my hot coffee all over my abdomen. After repeatedly applying a cold-compress to the area, it was determined by YHC that […]
Can’t find the Q…only if we had Radar???
By Bulldog |
AO: Coliseum When: 05/10/2021 Number of PAX: 4 PAX Names: simba, Bulldog, gilligan, geo, Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: Rolled up on the gloom finding 2 Pax in waiting. Time to start with….who's Q'ing today, only if we had Radar, he could find who was suppose to Q, right? Anyways, I […]
Dances with SMurph(s)
By DInghy |
AO: Bridge When: 05/07/2021 Number of PAX: 8 PAX Names: Saint2O, BallBoy, Meatball, popper, Ready-Mix, Feathers, McGuire, Meatball Number of FNGS: 0 FNG Names: QIC: Dinghy Preamble: As the Murph on Memorial Day at The Bridge is fast approaching, figured it would be a good opportunity to prep the AO for that prestigious event. As […]
Bulldog Birthday Beatdown
By Bulldog |
AO: Coliseum When: 05/07/2021 Number of PAX: 4 PAX Names: simba, Bulldog, Radar, Long Haul, Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: 4 Men posted for a 40th birthday beatdown, gave the disclaimer and moved into warm-o-rama. WARM-O-RAMA Still sore from Simba's mini murph so lets workout some of that pain before we […]
Blocks of Doom
By bobbydodd |
AO: Yard When: 05/06/2021 Number of PAX: 7 PAX Names: Deuces, gilligan, Lector, Coconut, Crack, Love Number of FNGS: 0 FNG Names: QIC: Bobby Dodd Preamble: -Disclaimer was given https://f3nation.com/disclaimer-and-notice/ -Pax were reminded of the 5 Core Principles of F3; 1) Free of Charge 2) Open to All Men 3) Held Outdoors, Rain or Shine, […]
Introduction to Murph
By simba |
AO: Coliseum When: 05/03/2021 Number of PAX: 5 PAX Names: simba, Bulldog, Smoked, geo, YouTube, Number of FNGS: 0 FNG Names: QIC: Simba Preamble: Excited and unknowing were the faces this morning. 2 of the 5 knew what they were getting into. The rest were about to be baptized into a new realm of F3 […]
May The 4th
By Squeeky |
AO: Yard When: 05/04/2021 Number of PAX: 7 PAX Names: bobbydodd, gilligan, Lector, Squeeky, Coconut, Easily Amused, Love Number of FNGS: 0 FNG Names: QIC: Squeeky Preamble: Disclaimer/encouragement not to be stupid WARM-O-RAMA Quick mosey Imperial walkers Arm circles x 20 Reverse TTT Death Star Squats THE THANG Pod racers (wheelbarrows) up the hill and […]
A Stroll Around HoJu
By Stroller |
AO: Hall of Justice When: 05/04/2021 Number of PAX: 7 PAX Names: val, Bulldog, Stroller, Radar, Smoked, Birdie, YouTube, Number of FNGS: 0 FNG Names: QIC: Stroller Preamble: YHC loves to bring his particular brand of pain to new AOs. Ever since the launch I have been eager to get back to HoJu, but other […]
Whose Q is it today?
By simba |
AO: Coliseum When: 05/03/2021 Number of PAX: 7 PAX Names: simba, Bulldog, Radar, gilligan, Long Haul, geo, MRE Number of FNGS: 0 FNG Names: QIC: Simba Preamble: We had a good showing this morning. A solid 7. However….no one had the Q. Thus, the Site Q humbly took the PAX down memory lane of a […]
Another Mini Murph
By Birdie |
AO: Bridge When: 04/30/2021 Number of PAX: 9 PAX Names: homer, DInghy, Wingnut, Popper, Birdie, PuffDaddy, Meatball, Maguire, Readymix Number of FNGS: 0 FNG Names: QIC: Birdie Preamble: A couple of weeks ago YHC lead the mini MURPH beatdown at Norseman, so YHC figured to do it again with PAX from the Bridge (a reminder […]
B.L.I.M…P…..S……. Hindenburg???
By val |
AO: Tracks When: 04/29/2021 Number of PAX: 5 PAX Names: val, Animal, Saint2O, Smoked, YouTube, Number of FNGS: 0 FNG Names: QIC: Val Preamble YHC decided the day before that I would try out a beatdown at the Tracks. Radar and I have become close over the last 5 months or so since we started […]
YouTube-VQ – Rounds around the Pond
By YouTube |
AO: Coliseum When: 04/28/2021 Number of PAX: 6 PAX Names: simba, Radar, Smoked, geo, PuffDaddy, YouTube, Number of FNGS: 0 FNG Names: QIC: YouTube WARM-O-RAMA Mosey around the round about. 15 – Side Straddle Hops 15 – Weed Pickers 15 – Hillbillies 15 – Moroccan Nightclub THE THANG We mosey down to the coliseum by […]
Huff and Puff’n
By PuffDaddy |
AO: Hall of Justice When: 04/27/2021 Number of PAX: 6 PAX Names: val, Magnolia, Smoked, Birdie, PuffDaddy, YouTube Number of FNGS: 0 FNG Names: QIC: PuffDaddy WARM-O-RAMA Mosey, Butt~kickers, high knees., shuffle left and right, SSH, weed pickers, Moroccan night club. THE THANG Thang 1 Dora with coupons. We gathered in front of the stage […]
The Magical Mystery Tour
By bobbydodd |
AO: Yard When: 04/27/2021 Number of PAX: 6 PAX Names: bobbydodd, Lector, Squeeky, Coconut, Crack, Dawn Number of FNGS: 0 FNG Names: QIC: Bobby Dodd WARM-O-RAMA Plank Jacks Windmills Side Straddle Hops Mountain Climbers ~Mosey to the brick circle across the street~ THE THANG Bear Crawl around the circle to the opposite side, perform 5 […]
Wingnut test drives the Meathouse Q
By Wingnut |
AO: Meathouse When: 04/27/2021 Number of PAX: 7 PAX Names: homer, Popper, Meatball, Boomer, Ballboy, Flo, Number of FNGS: 0 FNG Names: QIC: Wingnut WARM-O-RAMA Grab coupon and follow Q from the flag to the parking deck. 10 push ups & 10 squats with coupon at the first set of stairs. Ascend the stairs Rinse […]
Homer’s Board of Pain at the Coliseum
By Homer |
AO: Coliseum When: 04/26/2021 Number of PAX: 5 PAX Names: homer, Bulldog, gilligan, Long Haul, geo Number of FNGS: FNG Names: QIC: Homer WARM-O-RAMA We met at the normal spot in front of Town Hall and mosey’d around the side and down the stairs to the back by the Bowl. Circled up for Weed Picker, […]