Tuesday’s Zoom Boot

Good morning Pax!  My hospital name is Jeremy Ghent (F3-Canseco) and I am not a professional.  I would much rather see everyone’s half-awake face at 0500 downtown (OldTown) than through Zoom.  However, I probably need this more than you do.  Seems like yesterday we were still meeting and for some reason the time is flying […]

Honeypot Virtual Workout

Warmup (OYO)(SC) 50 SSH 25 Hill Bill 50 Mountain Climbers 20 Merkins 20 CDD 7 Jump squats Bear crawl 20ft or 20 SSH Merkins The workout now Jack web 1:4 ratio total: 78 burpees & 264 over head claps. If you don’t like burpees modify to Bomb Jack’s Burpee or man makers : over head […]

Friday April 3, 2020 WOD

Zoom WOD – April 3, 2020 Warmup 19 SSH (ic) 19 Windmills (ic) 19 Morrocan Night Clubs (ic) The Thang Round 1 19 Carolina Dry Docks (single) 19 Overhead Claps (IC) 19 Van Goghdas (IC) 19 Imperial Walkers (IC) 19 Deconstructed Burpees (single) Short run Round 2 19 Clock Merkins (IC) 19 Outlaws (single) 19 […]

Zoom WOD

https://zoom.us/rec/share/4e1LK-Co-VlOGK-Owhn4WLQ-PcPpeaa8h3QZrvUIy07ey0XyDHUh6FfshntqsojI‬ Tried something new today with the digital WOD (video linked above). Here’s what we did: The Thang Round 1 50 Squats 40 WWII Situps 30 Merkins 20 Maktar Jais 10 Burpees Short Run Round 2 3 Minute Plank 30 Second Rest 2 Minute Plank 30 Second Rest 1 Minute Plank Short Run Round 3 […]

April first digital workout

COP: All IC x 10 Side Straddle Hop, Moroccan Night Clubs, Merkans, Mountain climbers Stretch whatever you need, the goal today is to work the whole body a good bit. Each body part gets multiple rounds with increasing numbers. Mind your form because fatigue will try to rob your efforts. Start with a short mosey […]

03/31/2020- Tuesday Virtual Workout

Good morning brothers, I miss working out with you in person! I am looking forward to the time, Lord willing, that we will be able to push each other again. I think of my F3 brothers frequently, and I pray that each of you are doing well despite the various trials we may be experiencing. […]

Friday 3/27 Virtual Q

This “Virtual Workout” is a static workout/ No Live Video: You will need a coupon, KettleBell or Cindy of your choice. Workout is approximately 45 minutes…. I have done it at PHOP before and this is just substituting some Moseying in lieu of Tire Flips…..….Enjoy!!!!!! I will be On Deck at Fountain Park at 0515 […]

Virtual Workout for Wednesday 3/25/2020

Romans 5:3-6, 8
Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us. For while we were […]