14 PAX 0 FNGS Q: Dirty Dawg PAX: CabbageDirty DawgGatorMcFlyMicroMonteMoo MooPrimeSagSlow PokeSocratesTonkaVikingWaders INTRO: Morning, I’m not a Pro… please workout responsibly. F3 not liable, MP not liable, Dirty Dawg not liable. Modify up or down as you see necessary. Noted F3 5 Core Principles, Noted Followers of Christ Manhood 5 Read more…
3 PAX 0 FNGS Q: Palledean PAX: Dill, Duke The forecast called for rain so I selected some appropriate music Disclaimer WarmoramaArm circles with the song taught me by my daughter MollyBear hug 20 ICWindmill 15 IC Steal my Sunshine SSH and Hillbillies for song thenBurpee for each Sunshine. 27 Read more…
10 PAX 0 FNGS Q: Spackler PAX: In honor of Cardinal (F3 Knoxville) we each gave our name as Cardinal- Maestro, Freebird, IKEA, Bob the Builder, One Hit, Myrtle (RR), Tater Salad, Downey, Fun Run, Spackler INTRO: Disclaimer- Welcome to F3- Fitness, Fellowship and Faith, 5 Core Principles, Mission Statement Read more…
7 PAX 0 FNGS Q: TI PAX: Zerb, Capsize, Tripod, Tzo, Cub, TI, Weezer INTRO:Typical. WARM-O-RAMA: THE THANG:Rucked. MARY: COT:Count-O-Rama, Name-O-Rama.Announcements – running events, support beachbody Cantrell 5k. Prayer/Praise – capsize jail ministry, Capsize gets van back, work going good TI, zerb is celebrating small victories, Tripod victories with oldest. Read more…
4 PAX 0 FNGS Q: ER PAX: BeachbodyCousin EddieERRainbow Row INTRO:Four HIM bravely and successfully defeated the fartsack and engaged the internal conflict of breaking the status quo of the mundane world. While hesitant they accepted the call becoming better men of faith, leaders, husbands, dads, and public servants. After Read more…
12 PAX 0 FNGS Q: Bewyack PAX: BuzzardOne hitHuffyTattnall (respect)Nature boy MaestroGapettoRun flatMyrtle (respect respect)ScooterBewyackGPS I haven’t been this excited about a q since my v q. I wanted to honor cardinal by treating this workout like an ipc workout in that I felt like if we went as hard Read more…
3 PAX 0 FNGS Q: Dill PAX: DillSlowpokeDuke Intro and Warm-up:Welcome to F3, Dill likes to run but isn’t a professional. We will not stretch so feel free to while I recite 5core, creed, mission statement. Thang:4.19 miles (9:50 pace) ran through the square and down Indian Springs road to Read more…
2 PAX 0 FNGS Q: Capsize PAX: Tripod, Capsize INTRO: I thought I was ghosted even as someone I didn’t recognize waited in his car in the parking lot until 5:15. I thought it was a homeless guy going to ask me for a cigarette but Alas Tripod emerged from Read more…
9 PAX 0 FNGS Q: Geppetto PAX: Big ChicOne HitMaestroBewyakSzczerbiak (R)Scope Down (R)ScooterAbacusGeppetto INTRO: Perfect weather for rucking. Slight breeze, clear skies, crescent moon, mid 40’s. WARM-O-RAMA: The conductor rolled in right at it, Gave a welcome then headed up the hill to pick up Abacus OTW out THE THANG: Read more…
14 PAX 0 FNGS Q: SoCrates PAX: Gator — RESPECTPalladian — RESPECTMoo Moo — RESPECTSlow PokeSagDirty DawgPrimeWadersDill FreonSoCratesRalphMicroMcFly INTRO:Disclaimer. Jumped right in to the… WARM-O-RAMA:15 – SSH 10 – Tempo Merkins* 10 – Flutter Kicks Double Count 10 – Little Baby Arm Circles Forward 10 – Little Baby Arm Circles Backward 10 – Read more…