Tradition Backblasts
B.O.M.B.
August 28th, 2026AO: Tradition Q: Clifford , Frostbite MECA, Moonlight (Samir) PAX: Moonlight (Samir), Frostbite MECA, Clifford FNGs: None COUNT: 3 Peoples Q. WARMUP: 1 mi run, SSH, penny picker, windmill, LSS, merkins, Freddy mercury THE THANG: – 3 pull-ups (3 second hold at top, middle and bottom), 10 dips, 12 burpees – Kettlebell Curl, KB swing, […]
Thursday COFFEE and beatdown
August 27th, 2026AO: Tradition Q: Skipper , PAX: Balto, Van Halen, Skipper, Clifford, Machuman (Machu Picchu), r2d2, Guinness, Wild-Robot, Carlos Cobham (@VanHalen) FNGs: 1 Carlos Cobham (@VanHalen) COUNT: 6 Ahoy! We had a muggy sweatfest at #Tradition today. We played some tunes and basketball, and finished with a visit from r2d2. Guinness was kind enough to bring […]
Iron Fist
August 26th, 2026AO: Tradition Q: Clifford , PAX: Moonlight (Samir), Frostbite MECA, Clifford FNGs: None COUNT: 3 Wooooo, going to feel this one for a minute! We did an Iron Pax from 2023, the Cindy 500. It was 5 rounds with 500 total reps (merkins, thrusters with a block, v sit ups, jungle boi squats, blockees). f3greenwood.org/all/ironpax-challenge/cindy-500-ipc-2023-week-3 […]
The Beat
August 25th, 2026AO: Tradition Q: Clifford , PAX: Skipper, Balto, Clifford, Machuman (Machu Picchu), Guinness, Carlos FNGs: 1 Carlos COUNT: 6 The focus of the beatdown was the “center of attention” and double merkin burpees. We also had amazing weather, a clear sky and an FNG – welcome Carlos! WARMUP: SSH, imperial storm trooper, penny picker, windmill, […]
SWAT
August 24th, 2026AO: Tradition Q: Frostbite MECA , PAX: Frostbite MECA, Clifford, Moonlight (Samir), Miles Morales, Valley Girl FNGs: None COUNT: 5 People’s Q. Everyone pick two exercises. WARMUP: 1 mi run, SSH, penny picker, windmill, LSS, merkins, Freddy mercury THE THANG: – 3 pull-ups (3 second hold at top, middle, bottom), 10 dips, 12 burpees – […]
B.O.M.B.
August 21st, 2026AO: Tradition Q: Frostbite MECA , PAX: Clifford, Frostbite MECA, Moonlight (Samir), Dune FNGs: None COUNT: 4 People’s Q. Welcome Dune on a nice Friday. WARMUP: 1 mi run, SSH, penny picker, windmill, LSS, merkins, Freddy mercury. THE THANG: – 3 pull-ups (3 second hold at top, middle and bottom), 10 dips, 12 burpees – […]
Tradition Soccer arms
August 20th, 2026AO: Tradition Q: r2d2 , PAX: Balto, Clifford, Machuman (Machu Picchu), r2d2, Guinness, stash FNGs: COUNT: 6 After the workout i have to shower auickly at a gym to get to work on time. Today i met a young guy on the way in who was uninterested in joining F3 until i mentioned that we […]
Iron Fist
August 19th, 2026AO: Tradition Q: Frostbite MECA , PAX: Valley Girl, Frostbite MECA, Moonlight (Samir) FNGs: None COUNT: 3 Slightly modified version of the Chris Kyle Ironpax workout. WARMUP: We do two laps around the church to warmup. THE THANG: ◦ Start both the 40-minute timer and the 5-minute EMOM timer at the same time ◦ Complete the following […]
Don’t Call it a comeback. I’ve been here for years. Rocking my peers putting suckers in fear
August 18th, 2026AO: Tradition Q: Machuman (Machu Picchu) , PAX: Guinness, stash, Clifford, Machuman (Machu Picchu), Karelin, r2d2, Balto FNGs: None COUNT: 7 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
SWAT
August 17th, 2026AO: Tradition Q: Frostbite MECA , PAX: Moonlight (Samir), Valley Girl, Clifford, Frostbite MECA, Gordo, Miles Morales FNGs: None COUNT: 6 People’s Q. I posted this too late in the day so if I made a mistake, LMK. WARMUP: 1 mi run + the usual THE THANG: – 3 pull-ups (hold 3 seconds each above […]