coney

Good morning. YHC was on the Q sheet, then Pickles asked for it for his anniversary, then Pickles had a tooth fall out or something, so I’m back baby. Fresh off a fulfilling, yet taxing, 30-minute block for #F3Pray24 and I was ready to lead the pax for a solid beatdown.Seeing 1 FNG, and taking time to mention Pray 24, a quick bow of the heads before we left the lot; pax were witnessed to a prayer + mission statement + disclaimer combo. [Read More]

When the scheduled Q doesn’t show up for the workout it’s up to the site Q’s to provide the beatdown the PAX have come for. With our brother Sub AWOL, and after losing four of seven games of rock, paper, scissors to co-site Q Smokey, it was up to YHC to deliver. Warm-Up Mosey into the park, notice the batting cages, advise the PAX to remember them, perform ten burpees to aid their memories. [Read More]

37 shakers and vesperers came in to the gloom on special day across F3 Nation, a day where we set aside some time during COT to talk about mental health. But first we have to squeeze 45 minutes of pain into 35 minutes. To help us out, and to illustrate a point, we’re taking one of the Rolling Stone coupons with us, a solid, sturdy log, large and heavy enough that it requires two PAX to carry it. [Read More]

Pre-Blast 26 crushed #ao-wed-sns and #ao-wed-vesper. SNS covered 3.7 mi. Vespers covered more, I’m sure. 9 studies God’s Word at #3rdf-refinery. The Warmup Pledge of Allegiance at the flag Run out of the park, east on High House, and into the east park entrance. Stop at the first east park road intersection. Circle up for: SSH, Prisoner Squats, Merkins, FrogUps. The Thang Deconstructed Burpee Double Hill Double Sevens - run four light poles north, perform 1 Merkin, run back to the intersection, perform 6 Prisoner Squats, run four light poles east, perform 1 FrogUp, run back to the intersection, perform 6 StarJumps. [Read More]

Pre-Blast 26 crushed #ao-wed-sns and #ao-wed-vesper. SNS covered 3.7 mi. Vespers covered more, I’m sure. 9 studies God’s Word at #3rdf-refinery. The Warmup Pledge of Allegiance at the flag Run out of the park, east on High House, and into the east park entrance. Stop at the first east park road intersection. Circle up for: SSH, Prisoner Squats, Merkins, FrogUps. The Thang Deconstructed Burpee Double Hill Double Sevens - run four light poles north, perform 1 Merkin, run back to the intersection, perform 6 Prisoner Squats, run four light poles east, perform 1 FrogUp, run back to the intersection, perform 6 StarJumps. [Read More]

While the weather certainly could have been better, I thoroughly enjoyed a tight group of very pleasant seniors – if the grey hair present was any indication, there was plenty of wisdom to be shared! As 5:45 rolled in the rain continued to fall – no FNGs, only revealed familiar faces. The group was informed that this is F3 – modify as necessary! Started with the Pledge & moseyed behind the bank for…. [Read More]

After some debate on which parking lot we should circle up in we stuck with the standard operating procedure for SWW. After a delivery of the disclosures to our FNG we moseyed over to the back parking lot for some warm-up. SSH x 20 Sir Fazio Forward x 11 Sir Fazio Backward x 11 Seal Clap x 11 Merkins x 15 Calf Stretch Thang 1 Next, YHC had the PAX mosey to the Baseball Field and line up facing the outfield/infield from the 3rd base line. [Read More]

Buenos Dias, Hermanos. When it was announced that Liverpool and Water Wings would share their Chimbote, Peru (or is it Chipotle…) story with the Pax at a bread braking and the Q sheet was WIDE FREAKING OPEN for that day, YHC had to jump on it. Knowing we’d have a squad on hand, I was extra excited (hard to believe I know) for this one. With a resounding Yooooooooooooo at 0544, we got ready to roll out. [Read More]

60 degrees. Dry. No wind. 15 dudes. 5 or 6 for EC run. Burt subbing for Half (get well, bro) on the Q Disclaimer, Mission, Safety were covered Warm Up Prisoner run to the big (dark…property mangers please reset your timers on DST Sunday) parking lot. Circle up for squats, Merkins with calf stretch, SSH, Hillbillies, Burt Jacks (perhaps we will do Burt Jack Webb’s at some point), Good Mornings. Most on Cadence, some on down and one on a down and up call. [Read More]

The idea was to run a loop and on said loop catch the Maynard crew as they were hitting the Chatam and Maynard intersection, specifically catch the VQ Maynard running Liverpool. Nine set out, two a little quicker than the rest (respect to Large and Hi-Liter). The route was all the way down High House, right on Chatam, right on Maynard and a left on High House to get home. [Read More]