1 intrepid traveler returned for the first workout of 2024. 5:15 launch. Conditions were 70 and sunny. According to the security guard in the office parking lot, the following might have happened. Loop, across Peters, Fudd, back to run, north to Broward, reverso, rain showers, past the office, across Peters, and BTTVSF. Number, name, YHC took himself out.

Mosey. COP.  SSH, DQ, Arm Circles, seal claps, markins, WW2. Mosey to thang The thang12 days of Christmas. Accumulating Sprint Burpees Pull up Big Boy crunch Merkin Iron mike hanging knee up LT Dan flutter kicks Lunge walk Jump squat Side straddle hop NMS – great to hang out with the boys in Boston. They keep coffee warm in a pot outside while we workout.  Thanks for the ride Alka Seltzer!

a PAX named Secret Q’d and got injured and never came back? We’re going to do that today. That was the introduction to today’s beatdown. YHC was promised a “full breakfast” afterwards and wasn’t sure what to expect. Well, there was breakfast casserole, pound cake, a Costco baklava tray, pecan pie, and coffee. Tclaps!

Regions: Carpex/SCary/Peak City PAX: 62 / FNGs: 4 WARMUP: Following the pledge and identification of the 4 FNG, we did a quick count-off to ensure all were included.  Disclaimers were left undone to the frustration of the SCary Nantaan. Banjo led the group for a mosey to the fountain at the newly opened DTC park for the rest of the warm-up.  SSH, Imperial Walkers, Hillbillies, Good mornings, calf stretch & runners stretch.   THE THANG: Banjo then split the PAX into two groups.  Group One followed Banjo to one side of the park for two sets of exercises, and Group…

YHC couldn’t find any news of a Thanksgiving convergence at F3 Alpha (Marietta, Georgia), so posted to The Galaxy at the usual 0530 and found the PAX gathering for a Tweaker beatdown. Blue provided coffee afterwards. PAX wanted to know unique things about F3RVA. YHC told them about monthly challenges, particularly the Merkin challenge. There was some interest. Solid beatdown. After a COP, grab a coupon, and proceed to an escalator with the following exercises, with a run across the parking lot in between each set. 5 burpees 10 Werkins 15 Peter Parker Merkins 20 Donkey Kicks 25 WWIII’s (Press,…

Last time YHC posted here, got my butt kicked in 7 degree weather with an insufficient headlamp. This time, YHC was ready after running with the big dogs at Spider Run and kettlebells at Circus and proper equipment . Mission accomplished. Tclaps for Animal and Olan Mills who worked a 6 mile trail run into a 50k Saturday. They have a 50miler in Moab in a couple of weeks. Switch went to Radford and knows a bunch of runners in Midlothian, so be on the lookout SOJ. AO Hogwallow, F3 Alpha in Roswell, GA https://www.strava.com/athletes/3759667

YHC posted downrange while visiting family. YHC’s first cinderblock purchase was for $2.37 which didn’t seem too bad, but that means they were probably $0.33 last year. The BB tells it all: https://www.f3alpha.com/backblast/2023/10/30/birthday-q-3/

Having missed CSU parents’ weekend last week due to work commitments, YHC travelled north of Denver to spend the weekend with @Spinal Tap. What better way to start a Saturday in a college town than a beatdown in the snow with the gents of F3 FoCo at Twin Silos Park (AO: Abduction). Here’s how it went: Mosey to Pavilion for Warmarama: 90 SSHs, 45 Imperial Walkers, 25 Mountain Climbers, 17 high knees The THANG: Repeato the 90, 45, 25, 17 for four rounds of various exercises 90: (copperhead squats, merkins, Bobby Hurley, sumo squats) 45: (lunges, reverse lunges, step ups)…

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.…