Category: The Precinct

Backblast happened therefore Beatdown did happen

6 for a warmer than expected 37° in the gloom Warmorama Side Straddle Hop x15IC Imperial Storm Troopers x15IC Penny Pickers x15IC Windmills x10IC Low slow squats x15IC Mountain Climbers x15IC Plank Jacks x15IC Merckens x10 IC The Thang Mosey to Wall of Pain People’s Chair Plank Kick thrus x10 Crab kick Thrus x10 Wall […]

November running of #Shawshank @ThePrecinct

Four men showed up for our monthly AMRAP workout known as #Shawshank.  All 3 F’s enjoyed today! #Shawshank Thang: Mosey from Intake to the bottom of the Farm Lands (Avon Farm) to Station #1 Station #1 = 10 Burpees, complete and advance uphill to Station#2 = 20 Crunchy Frogs and return to Station#1 Station#1 = […]

Some shouted Stab, Stab, Stab while others Why?, Why? Why? this Halloween day

YHC thought long and hard last night what to do for the Halloween them beatdown that would different, but also fun and challenging.  Since several of the exercises were new, thanks to the F3 website exercise section, some new exercises were added.  Some promotional messages were sent on Slack and therefore 17 PAX showed up […]

October #Shawshank @F3ThePrecinct

Four men show up for our monthly AMRAP workout known as #Shawshank.  All 3 F’s enjoyed today! #Shawshank Thang: Mosey from Intake to the bottom of the Farm Lands (Avon Farm) to Station #1 Station #1 = 10 Burpees, complete and advance uphill to Station#2 = 20 Crunchy Frogs and return to Station#1 Station#1 = […]

See you all for the Triple Respect Q In 10 years…God willing.

God gave YHC the blessing of making it to Double Respect and nearly 5 years of F3. Thank you to all who joined me…this is how we celebrated….60s of fun things and Life Lessons. Warmarama until everyone arrived then 60 double SSHs. Mosey to station 1 of 6. 25/20/15 ladder of Merkins and LBCs. 10 […]

September edition of #Shawshank

It’s that time of the month at #Precinct. Our monthly AMRAP workout that has morphed into what we call #Shawshank.  Seven highly motivated men/young man shared all 3 F’s today! #Shawshank Thang: After a short warm-up, mosey from Intake to the bottom of the Farm Lands (Avon Farm) to Station #1 Station #1 = 10 […]

9/11 #neverforget workout at #Tradition

Eleven men appeared on this September morning to swing some kettle bells and make themselves better.  Bells were not part of the Q’s plan, but getting better was on the weinke. It went a little something like this: 9/11 Commemoration Beatdown #neverforget Warmup mosey to: SSH x 9, IST x 11, Windmill x 9, Mountain […]