3 PAX 0 FNGS Q: Capsize PAX: Cub, Chaps INTRO: it was a cold one, but just maybe the last cold one for a bit. I can’t wait till I don’t have to think about my fingers. Disclaimer and 5 core principles as we stalled till Cub joined us WARM-O-RAMA:SSH’s 20 4 count ICImperial Walkers 20 4 count ICDaisy pickers 10 4 count ICDrop and hold back stretchMosey to fountain for 10 each leg step Read more…

9 PAX 0 FNGS Q: Maestro PAX: Debris,Oscar, McFly, Homer,Gator (respect), Moo Moo (respect), Monte, Palladian (respect) INTRO:came in on two wheels, but still beat the pax out of their comfortable car seats. As we gathered up we had about 30 seconds before the beatdown started. At the start we were missing Debris but we all knew he’d get there. Gave my disclaimer and off to an early date with Mary we went WARM-O-RAMA:Bear hugs Read more…

8 PAX 0 FNGS Q: Sczcerbiak PAX: Peaches (Respect), Capsize (Respect), Yoshi, Lo-Bibb, Maestro, OneHit, Olaf INTRO:Disclaimer / 5 Core Principles We know that F3 men are known for procrastination due to the large number of PAX who show up 5:14 for a beatdown, so I decided to take the opportunity to showcase some last-minute gift ideas for the M’s in our lives… WARM-O-RAMA:20 Burpee Slaughter Starter – It’s the gift that a HIM should Read more…

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13 PAX 0 FNGS Q: Curly PAX: One Hit, Maestro, Roll Tide, Pony Express-2x Respect, Sczcerbiak- Respect, Sag, Rudy, Matlock- Respect, Tig, Yoshi, Bundle, Tattnall- Respect INTRO: A lucky 13 PAX beat the cold for a great workout! Disclaimer, 5 Core Principles WARM-O-RAMA: SSH; Windmills; Cotton Pickers; Hillbillies; Mountain Climbers; Merkins (all in cadence.) 10 Burpees OYO THE THANG: 20 Grave Diggers w/coupon OYO; 15 squats w/coupon IC; 10 Bulgarian split squats each leg OYOMosey Read more…

8 PAX 0 FNGS Q: Sag PAX: Monte, McFly, Oscar, Debris, Moo Moo, Gator, Paladean INTRO:I woke up this morning refreshed and ready to go. Thankful to have 7 fellow men workout with. WARM-O-RAMA:SSH 20IC, Merkins 10IC, Bear Hugs 20IC, Squats 15 OYO THE THANG:Mosey to McFly Hill for a round of Bearing McFly’s hill. Bear Crawl to the top and Crawl Bear down and do 5 burpees. Caught our breath with a round of Read more…

11 PAX 0 FNGS Q: Tater PAX: Matlock, Lobos, Sczerbiak, One Hit, Maestro, Peaches, Fun Run, Spackler, SEC, Splash INTRO: disclaimer, core principles, and extremely vague description of beatdown (45 minutes of 3 different events) WARM-O-RAMA:SSH, mountain man poopers, groiners, knalp(back plank) Mosey to drop off row THE THANG:Mini Laredo WOD (sample IPC 2019 week 0)24 merkins/24 squats/24/lunges run lap around front of school along sidewalk. Rinse and repeat for 2 rounds Mosey to trash Read more…

11 PAX 1 FNGS Q: Paladean VQ PAX: Maestro, Monte, Tater Salad, One Hit, McFly, Sag, SoCrates, Moo Moo, Gator, Paladean, Oscar(FNG) INTRO:welcome and Disclaimer WARM-O-RAMA:BigArm Circles IC 15Windmills IC 15Bear hugs IC15Daisy Pickers IC 15 THE THANG:Mosey to the cement benches in front of The School 11’s OYODips on the benchesSprint to Big SidewalkBig Boy Sit-ups Sprint back to the benchesOne-hit and Sag kindly picked up the sixes while the rest of the PAX Read more…

12 PAX 0 FNGS Q: Roll Tide PAX: GPS, One Hit, Maestro, Schzerbiack, Tater, Peaches (R), Curly, Free Bird, SEC, Spackler (R), Mr. Fix It (honorary) It was a cold start so we had a quick disclaimer and immediately took off in a mosey. Our warm up included 50 donkey kicks oyo. We moseyed around to Hill De Nacho for: Run backwards up the hill and back down twice. At the top of the hill Read more…

16 PAX 0 FNGS Q: Szczerbiak PAX: Maestro, Sag, Yoshi, GPS, Rudy, Tattnall (Respect), Matlock (Respect), Peaches (Respect), Pointer (Respect), Curly, Mr. Fixit, Tater Salad, Lobos, One Hit, TIG. INTRO:Today we celebrated Groundhog’s Day at About Face – it also a unique date – 2-2-22. YHC woke up at 3:00am today and nearly threw away his Weinke for this workout over concerns for the PAX and the difficulty ahead. YHC was wrong – the original Read more…