I’m leaving Highland Creek and moving to Denver NC on Friday and one of the things I’ll miss most is my F3 brothers. While my Covid attendance has been less than regular (right @Guiness?) I’ll truly miss the Fitness, Fellowship and Faith. I’m an F3 brother for life and will see you all at a […]
Author: Royal
Happy 83rd Birthday to Krispy Kreme
We celebrated Krispy Kreme’s 83rd birthday not by doing 83 of everything but by a ladder incrementing either 8 or 3 for each exercise. Too complicated to write it down (doesn’t paste well from Excel but everyone said “It sucked” so I guess that means it was a good workout. We celebrated at the end […]
A Royal FEAST!
The Pax were motivated to get to the finish line knowing there were some hot Krispy Kremes waiting for them. Pulled an oldie but a goodie out from the 2018 collection: mosey around church Warm up, side straddle hop, cotton picker, imperial storm trooper, windmill, mountain climber Mosey to the haunted day care Stop at […]
A Royal Beatdown – Post Flu
Good to get back out after a bout with the flu. It went like this: mosey around the church warm up as follows: side straddle hops, imperial storm troopers, cotton pickers, windmills, low slow squats, mountain climbers, merkins mosey to office park, stop for some durkins on the fence at the office park split into […]
Royal and Fenway’s Excellent Adventure…
Fenway joined us today for one of her favorite exercises – running on the golf course! It went like this… – Warm up, side straddle hop, imperial stormtrooper, cotton picker, windmill – Mosey to Tradition golf course, head to 10th hole for some “unleashed fun” – 15 burpees at the tee – 100 Freddie Mercury’s […]
A Royal Beatdown – 2/3 of one anyway…
Had to leave at 6 – thanks for picking my up Hotwheels. Pretty humid morning, not much running but hopefully fairly challenging… Warm up – mosey around church, side straddle hop, cotton picker, imperial storm trooper, windmill, low slow squat Using the entire AO: – mosey to first corner of lot – 15 burpees – […]
Royal’s “OLD GUYS RULE” workout
Had a talkative group so there was a little big of “lagging” today but always like to see the guys glad when the workout is over. Mosey around church Warm up: side straddle hop, cotton picker, imperial storm trooper, windmill Mosey to the haunted day care Stop at the wall for Balls To The Wall […]
A Royal Invasion
Members of our armed forces “invaded” our workout – ROTC guys from UNCC and ONJ’s son a West Point cadet. THANK YOU guys for joining us and your service! A similar workout to one hosted last week by Man Down with different exercises. I think these workouts are great because it combines strength, flexibility and […]
Royal’s Iron Fist
6 Pax showed up for a post birthday Q, but I left out the birthday part. Instead pulled an old one from 2017. The thang: Warm Up: SSH, IST, CP, WM Partner up: Partner 1 is the counter doing 50 high knees, partner 2 starts on the list below. When partner 1 gets to 50 […]
The “28th” Royal Beatdown
9 Pax showed up on a perfect (just a tad chilly) morning on the last day of the month (the 28th) which led to 28 of a lot of things. Warmarma: 28 SSH, 28 IST, 14 CP, 14 Windmill The Thang: Mosey to office park 14 broad jumps, bear crawls back to start 28 moneky humpers […]