Author: F3 Meca Slackblast

Last Minute…grab some balls

AO: F3Rollingstone Q: Pox PAX: Life Alert, Clickbait, Pox, MC, kilowatt, Detention, Vespa-Odell, Kumho, Soprano, SugarF3, Big Bird, LoveSeat, @Backstop FNGs: None COUNT: 13 Sunday night, mostly open Q night, no takers, monday night, second request from @LifeAlert, still no takers, YHQ decides at 8:30pm to take the reigns, without a good plan or typical […]

The Half Pentathlon

AO: F3Rollingstone Q: heatstroke PAX: Vespa-Odell, Manwich, Hot Pack, Clickbait, Detention FNGs: None COUNT: 6 WARMARAMA: Various mosey/agility movements around the circle, SSH, WMs, Pickle Pokers, Goblet Squat/Curl Combo THE THANG: The Half Pentathlon – 3 minutes of continuous work, 2.5 minutes rest. 5 exercises. Clean Clean & Press Jerk Half Snatch Push Press MARY: […]

Black Friday – Time to Rise and Grind!

AO: F3Kannon Q: Big Tuna PAX: Heisenberg_Kannon, Grandmaster, schnitzel FNGs: None COUNT: 4 WARMUP: Head over to the deck for following exercises: SSH (x20, IC) BLIMPS (Burpees – x10, Lunges – x10, each leg, Inch Worm Merkins – x10, Mountain Climbers – x10, Plank Jacks – x20, Sumo Squats – x10) THE THANG: Start at […]

Black Friday deal on Kettlebell swings

AO: F3Tradition Q: kinglouie PAX: kinglouie FNGs: None COUNT: 1 WARMUP: Entire AO mosey followed by The Usual King Louie Warmorama THE THANG: As many kettlebell swings as you can manage in a WHOLE MINUTE! That’s not all, each set of KB Swings comes with 1-2 sets of other excercises! But wait, there’s more!! This […]