Thursday, February 9
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Big Data

2 of us made it for another Graveyard Shift at Providence Elementary. It was a bit warmer and dryer than it’s been in a few weeks which gave us use of the whole AO. Here’s what we did. Mosey to the paved are near the basketball court Warmup 20 SSH IC 10 Don quyotes IC 10 helicopters IC 10 LBCs IC Hollow hold w arm circles x5 reverse direction x5 5 merkins Mosey over to the hill 1 person does pole smokers on the incline or heels to heaven Timer runs to the bottom and Bernies back x2 Incline WW2s…

3 strong at the latest edition of the early morning OTB beatdown affectionately known as the Graveyard Shift. The air was filled with excitement, and the remnants of Big Rig’s dinner. The following is a brief summary for your viewing pleasure: Mosey to the front of the school for Warm-ups: SSH’s, Apple Bottom Poppers, Arm Circles, Helicopters, Mummy Kicks, Ukranian Soldiers. Lap around the bus loop with high knees, butt kicks, Bernie Sanders, Side Shuffles. Exercise One: Upper Body Sampler – 10 burpees., 20 Jerkins, 30 Dips, 40 Carolina Dry Docks. Mosey to the back of the school for the…

Graveyard Shift Providence Elementary 3 students showed up for an early morning learning session at Providence Elementary. It was cold wet and damp, but we stayed pretty dry at the main entrance to the school, which is where the majority of the learning took place. Here is what class entailed 20 SSH IC10 Don quyotes IC10 Imperial walkers IC10 helicopters IC10 LBCs IC14 hollow holds w arm circles7 in and outs w legs while doing arm circles10 merkins IC 20 full jump squats touching the ground 20 double count australian mountain climbers50 LBCs5 donkey kick burpees30 double count heel touchers25…

2 Grateful Dead arose from their slumber to attack the day at Providence Elementary. Here’s what the pigeon on the ground that YHC almost stepped on observed : Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC. THE THANG : Mosey to other side of the school where bars and workout stations are 4 rounds of 20 Jerkins OYO (switch grip every set) 50 Dips OYO Mosey BTTF 50 Stiletto Squats OYO (squats with your heels elevated on a curb) 35 Starfish Crunches OYO DOUBLE…

Another Providence Elementary version of the Graveyard Shift. 2 of us managed to make it out of the bed and to the Providence Elementary campus. Here’s what we did. Warmup in the covered main entrance. SSH IC x15 Imperial Walkers IC x10 Don Quyotes IC x10 Seated arm circles holding legs off ground IC x5 then reverse x5 then bring legs in and out x10 LBCs IC x10 Mississippi Prom Dates (just like Alabama only in crab walk position) IC x10 Merkins IC x10 Mosey over to the soccer at the top of the hill Run down the hill then…

Lots of guys have provided their 2023 Challenges, both individual and group. Thank you. I have two private challenges so far that people have shared with me. Good stuff. I’ll add one for the group. The Purpose of F3 is to “… plant, grow, and serve …for the invigoration of male community leadership.” We do this through all 5 principles. Dredd and OBT selected principles that are very simple and entirely intentional. Each man should strive to live all 5 F3 principles every week. This includes one easily overlooked: live the Rotating Q. Some guys Q all the time. Some…

7 Spartans took a couple of turns here and there and made it to SOT. 2 took off for an #offthebooks Recon mission. 5 stayed for the beatdown. WARMARAMASSH, Helicopters, DQ, SSH, Merkins, LBC’s, Freddie Mercury, Alabama Prom Dates, SSH. Mosey to the football field. BUILD A BEASTKind of like a Beast but make it the “hard way”.Start at one end of the field and run to the other end. Stop at the 25, 50 and 75 and compete 6 reps of each exercise. Repeat on the way back. Each round we add another exercise. MerkinsMerkins, Squat JumpsMerkins, Squat Jumps,…

4 students were in attendance for what is sure to have been the earliest class in the history of Providence Elementary. Here is what they were doing. Warmup 15 SSH IC 10 Don quyotes IC 10 Imperial walkers IC 5 arm circles, reverse 5 more 10 merkins IC 10 LBCs IC Farmer’s carry to the end of the soccer field Run down the hillBernie Sanders up the hillRepeat 1 more tme Bear crawl down the hillBroad jumps into Burpee with 3 mountain climbers until at top of hill Farmer’s carry down the hill then around the bases then back up…

1 2 3