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1-4-2022 AO-Rush Hour 2 PAX EC run with stairs, 1 PAX Ruck EC. 2 Minute Warning; Welcome; My modified Disclaimer (https://f3nation.com/disclaimer-and-notice/); Core Beliefs; Mission Statement; Pledge. No FNG’s. Warm Up: Mosey around Town of Cary Campus: SSH & Good Evenings Nice and slow. Mosey. Hillbillies, Mountain Climbers, Calf Stretch. Mosey Sir Fazio’s, Seal Claps. First time I lost track of the count Thang 1: Blockorama Block Taylor Webbs Blocks from FRED Block Taylor Webbs: 1 squat; 1 L/R lunge walk; 1 upright row; 1 overhead press. [Read More]

12 PAX helped celebrate my 2 year anniversary with F3. There were 3 Honors and 2 Respects. Some chatter as to if SWW will become the older AO of Friday mornings. We saw the end of the lunar eclipse during warm up, disappointed that I didn’t make an effort to see it earlier. Today I focused on partner and group work because that is one of the things I enjoy about F3, men working together to get better. [Read More]

This is the kind of morning we are having. Extra Crispy shows up to SNS after a 2 year hiatus. Burt introduces himself as Burt Reynolds. ViewMaster comments that he once worked on Burt Reynolds’ horse farm in Florida and got to hang out with Lonnie Anderson. Burt has a minor cardiac event at the very mention of Lonnie’s name. I have to stop Burt from helping himself to Coffeteria before the workout starts. [Read More]

A crisp and beautiful Saturday morning at Bond. No FNGs. YHC points out that there were 2 FNGs at SWW just yesterday, but I haven’t had one since before the pandemic. Pledge. Mosey across the park to the parking lot by the boathouse. 7 GM IC 15 IW IC 10 Daisy Pickers IC Calf Stretch with 15 Merkins x 2 Runners Stretch Mosey back to the kiosk for the start of 7-11’s. [Read More]

I’ve been back at school for over a week and feeling my age when trying to incorporate technology into remote learning. Not that I’m against it, just takes me a while to learn it and get comfortable using it; kind of like Hermes trying to use Wordpress. That was the spark for tonights workout. The exicon has many exercises named after Boomers and older. The theme was lost on the PAX. [Read More]