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F3 MeCa | May 27, 2020

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Posts By Pox

Explode with your …

November 22, 2019 | 1

BB Disclaimer and early moleskin: YHQ could not bring himself to title the BB with HeatStroke’s mumble-chatter; but after a Pox description of a one arm KB snatch and exploding with the hips to drive the bell overhead, somehow the … Read More

Another Crazy 8 Day

October 11, 2019 | 1

5 Stoners tested their performance with another try at Pox’s Crazy 8s.

It went something like this:

Warm-o-rama: mosey around lot with some slides, butt kickers, and high knees; COP with PVC for various PVC passthroughs, sorts presses, merkins, cotton … Read More

KB Circuit Training

October 7, 2019 |

After YHQ’s now infamous no-show (forgot to coordinate work travel and Q responsibilities), I was glad to look at my phone and see another Monday Q on the schedule.  Focusing on going a little heavy and targeting the posterior chain … Read More

Schweddy Balls with some Sally-Up

September 16, 2019 |

When the calendar alert sounded last evening, YHQ had to come up with something quick for a bell-buster Monday.  Assuming a normal 4-5 stoners, a few KB exercises with some big bells and running with balls seemed in order; when … Read More

7 for Crazy 8s

September 13, 2019 | 1

Despite an awful but close Thursday night Panther debacle which went late into the evening, 7 Pax still showed up for F3/M3.  YHQ, with help from Golden Boy, arranged various equipment in neat order so we were able to start … Read More

PRIMO Returns Returns

August 9, 2019 | 1

7 of RSs finest ended their week with a nice recycled workout from the early days of M3 – Primo.  Golden boy suggested we needed to use the PVC pipes, so we did and it went like this:

Warm-up mosey … Read More

Go Heavy

August 5, 2019 |

7 Stoners arrived CBA to a nice assortment of well organized bells.  The week started something like this:

Warm-up mosey around ABC parking lot and elbow to ankle with a stretch

COP Warm-o-rama: SSH, cotton pickers, IST, tempo squats, inchworm … Read More

FGB Style Fun in the Gloom

August 2, 2019 | 1

5 Stoners, despite some 24hr preemptive fartsacking, surprising rolled in (about 3 min late) for a little FGB M3 style workout.  It went down like this:

Warm-o-rama: mosey around HT lot, toy soldiers; COP – SSH, towel twist, arm circles, … Read More

M3 Classic – WallBalls for Time

July 12, 2019 | 2

8 Stoners came, 7 attempted M3 while one stretched, simplicity of wall-balls and tires and less than 15 min of work, this is F3-M3

Warm-up: mini-mosey, toy soldiers, lunge w/twist, elbow to ankle, COP (SSH, WLAS-tempo, Merkins-tempo, windmills, paleo squat)

Read More

Drago Part II

March 8, 2019 |

Six of RS’s finest set-out to go where no Pax had gone before; to channel their inner Rocky and concur Drago.  Early in the winter Drago made his appearance and the scene was much like the start of Rocky IV … Read More