20 Buccaneers including 2 FNG’s and 2 Downrangers set sail on the Tampa waterfront of Julian B. Lane Park. The Pig Jig festival workers observed the following : F3 intro and disclaimers Warmarama : Father Abraham – weird combo of Copperhead Squats, Jazzercise, and SSH done to the tube of Father Abraham (didn’t make sense to me) 20 SSH IC THE THANG : Line up for Indigenous Run with three 50 lb sand bags spread out among the PAX. PAX at the back sprints to the front. Rotate sandbags among PAX. Traveled about half a mile. Arrive at a bridge…

Got to post downrange in F3 The Capital this week while traveling for work. Great to meet the PAX and learn a few new tricks. Here’s Monk’s Backblast, using their Slackblast app within Slack: Thank you @Boberry for hitting us on Slack and showing up at #apollo. It was great to meet you. WARMUP: windmills, imperial walkers, hillbillies, arm circles, Michael Phelps, SSH, cotton pickers, down dog/greatest stretch/cobra, Fellowship lap   THE THANG:  Grip, Rip, and Roll (GRRs) to 15 yard line & back Sitting up on your six, set a cinder block by your side. Grip the cinder block.…

4 running PAX came together for a Sunday Funday run. YHC already knew Legz from working at The Hotel Roanoke back in the mid 2000s and a previous post earlier this year, but got to run with a couple others I haven’t gotten to meet before. Got to chat with each of them a bit during the run. Legz, and Freddy Mac both recently did the Blue Ridge Relay and are seasoned runners. Rapino is no slouch, he started doing triathlons 25 years ago. Very inspiring, as he was diagnosed with Multiple Sclerosis 12 years ago, but no way you…

YHC had finished a little pre run but no other PAX at the post time of 630 at Star City @ Wasena Park . Thought maybe they changed it to 7 and failed to update, or maybe due to the weather. Even though it had stopped raining for almost an hour. Decided to keep myself busy running up and down the steep hill around the corner up to Wasena Ave. Came back at close to 7 and still no other PAX. These Roanoke guys must be a bunch of softies, it was barely a drizzle. YHC skipped the warmarama since…

One jackrabbit launched in the pre-dawn Gloom for the latest edition of The Clinic, San Diego-style. Temperatures were 70 and sunny. According to Hazel, Fiver, Bigwig, and the other wild hares, the following hop-along might have happened. COP: jog from front entrance to putting green in the mist. Wave hello to the trailing security guard. SSHs, DQs, IWs, WWIIs, LBCs, squats, merkins. Route: Front 9, somewhere around 4,400 yards, according to the Apple app (course distance 3,400 yards). Rotation: merkins, squats, WWIIs, and flutter kicks (real ones: locked knees, pointed toes). Substitutes are monkey humpers and LBCs. Number, name, YHC…

One intrepid adventurer moseyed through the latest edition of The Clinic. Temperatures were 70 and sunny. According YHC’s daughter providing overwatch from the hotel balcony, the following might have happened: Route: Northbound on Va. Beach boardwalk (concrete walk) starting at about 23rd street, past Neptune, quick stop for the memorial to the Naked Warrior Monument, reverse at the Boardwalk end, then southbound past the start to somewhere prior to the pier. Call it 3 or so in total, which is YHC’s minimum for a “workout.” YHC blames Fudd for the short run. Well, “a Fudd” and the prior night’s pizza.…

Snowplow, Tommy Boy, Cappucino, Manguy, Splinter, Red Elephant, Jayhawk, Brisket, FNG Mitch, and Florence bulked up at the Prison Yard this morning. Here’s what happened : Snowplow led the Q. He is a PAX who lost his vision 10 years ago due to a genetic disease and he still consistently posts and leads Q’s. To say he’s inspiring is an understatement. F3 Core Principles and Mission Statement Lord’s Prayer Buy In : 10 Burpees IC Mosey to 50 yard line of football field 23 Reps IC of each of the following : SSH, LBC’s, Heels to Heaven, Windshield Wipers Split…

9 men gathered at sunrise for a F3 Hampton Roads beatdown at Ignite. COP – Various Gridiron adjacent exercises AMRAP – 10 Burpees then run to the chairs, 10 Burpees 25 Merkins and run, Burpees, Merkins then 50 Lunges and run, Burpees Merkins Lunges 100 WWI’s and run, Burpess Merkins Lunges WWI’s and 150 Squats then run Mosey to the first set of chairs and do two sets of exercises, 15 each, next set of chairs x 2 then work back. Run to the far set of chairs and return. Mosey to the water to rinse the sand off. COT.…

26 of Talla-Nasty’s finest posted at Cascades Park for the weekly edition of The Falls AO. Passerby walkers observed the following : F3 Core Principles and Mission Statement Lord’s Prayer 15 SSH IC, 15 Merkins IC Mosey to parking lot Various 11’s variations across a stretch of the parking lot First 11’s : Squats and Merkins with Bernie Sanders for the travel Second 11’s : Jump Squats and Shoulder Taps DC with side shuffles for the travel Third 11’s : Lunges DC and WWII’s with sprints for the travel Fourth 11’s : Plank JAX and Hello Dollie’s 4 Counts with…