Warm Up: Light jog, Frankenstein Walk, 25 Side Straddle Hops, 15 Cotton Pickers, 15  Imperial Stormtroopers. Workout: Split into groups with people who can push you to do more.  Do as many of the exercise as possible, then run a tenth of a mile (ish). Merican (Then Run) Carolina Dry Docks (Then Run) LBC’s (Then […]

Basic Warm Up with Imperial Stormtrooper, Side Straddle Hop, Mosey   Go through the following twice. First time do 8 reps in cadence for each, second time do 10-12 Chest Chest Press Side to side Merican (with one hand on the weight) Back Single Arm Row (with back straight.)   Double Arm Row (Keep back […]

Warm up – Cotton Picker, Imperial storm twister. 10 Burpees Partner Ladder Drill Both Partners do 14 push ups, then run to the squat line and do 1 high five squat together. Then run back Repeat doing one less push up and one more High-Five squat. 5 Burpees. Stretch 5 burpees Mosey to the rocks […]

Just a note.  I love F3 with these guys!  I enjoy working out, but I love the people who show up.  Without fail they make me laugh, encourage me, and inspire me!  If you have never been, come for the other guys!  They are awesome! Now, on to the workout. Warm up 5 minutes – […]

The little brother of the Murph.  The Louis! 4 men, one Saturday Morning.  Too many Mericans! Warm Up – Short mosey, imperial stormtrooper, cotton picker, Stretching. Workout – Deck of Cards. For each Spade Drawn – 30 yard sprint. For each Heart Drawn – 5 Burpees – switched to 20 LBC’s after 25 burpees. For […]

We met in the rain.  We persevered.  We crushed.  We stretched!   Warm Up: Short Mosey Imperial Stormtrooper Cotton Picker Leg Swings Stretch. Workout: Total run of 1.7 Miles 25 X Mericans Run 25 X Dips Run 25 X Carolina Dry Docks Run 25 X Air Squats Run Repeat X 4 (Some did more, around […]

Warm Up Jog High Knees Butt kickers Shuffle Lunge Walk Deep Squats Frankenstein Kicks 1.5 Minute Stretch Partner tag: 3 min – People partner up.  Play tag!  If your partner tags you, do 5 Side Straddle Hops, then you are it.   Main Drill 5x Mericans 10x Side to Side squats 10x Dips 15x Little Baby […]

Warm Up Long Mosey with 20 Imperial Storm Troopers and 20 Cotton Pickers 30 Side Straddle Hops 10 Burpees 10 Air Squats 10 Mericans 10 Carolina Dry Docks 30 Plank Jacks Workout: Squats 20 Mericans 20 Lunges 20 Planks – moving into side planks – 1.5 minutes Side Straddle Hop – 30 Recover – Bicep Curl […]