Tag: f3tradition

A King Louie Q scared off the recent returns? :(

AO: F3Tradition Q: kinglouie PAX: Frostbite MECA, kinglouie FNGs: None COUNT: 2 A cold off and on rainy morning, much better than the expected storm WARMUP: The usual THE THANG: Lots of timer sets and pull ups. Featuring slam bam runs, slam ball slams, slam ball basketball passes, farmer carries, squats, curls, presses, and forearm […]

Nipply Winds and Cold Bells

AO: F3Tradition Q: pongo, buckwheat, Frostbite MECA PAX: buckwheat, Frostbite MECA, pongo FNGs: None COUNT: 3 It was chilly w/ the breeze. Pongo’s nipples got hard while Frostbite wasn’t fazed. Buckwheat was fazed, but didn’t tell anybody. People’s Q occurred. Bells were lifted, tugged, pulled, and carried. A total body experience we’re all better for. […]

bags of sand

AO: F3Tradition Q: kinglouie PAX: kinglouie, kingjulian FNGs: None COUNT: 2 WARMUP: the king Louie usual THE THANG: some running, jump ups, deep Carolina dry docks, pullups, dips, and carrying a lot of bags of sand MARY: carrying bags of sand….. strong core!

EMOM’s

AO: F3Tradition Q: Boxer PAX: Plebe, Frostbite MECA, Gekko, Boxer, Johnny U FNGs: None COUNT: 5 WARMUP: – Side Straddle Hop – Windmill – Imperial Stormtrooper – Arm Circles – Penny Picker THE THANG: – EMOM x 5 – EMOM x 5 – Round Robin MARY: – LBC – Squirm – Viking Row – Alt […]

Slamming and Shoulders

AO: F3Tradition Q: kinglouie PAX: Frostbite MECA, kinglouie FNGs: None COUNT: 2 WARMUP: The kinglouie usual THE THANG: Several sets with timer of: Pull Ups + Bar Hang, Medicine ball slams, Single arm shoulder press, Single arm chest press, dumbbell manmakers, Single leg deadlifts, KB Crush chest press, KB Halo, Shrugs, Lat Raises MARY: Hanging […]

Return of the Mack

AO: F3Tradition Q: Boxer PAX: Frostbite MECA, Plebe, Gekko, Boxer, Johnny U FNGs: None COUNT: 5 WARMUP: The usual THE THANG: 20 sets of EMOMs MARY: Part of EMOMs ANNOUNCEMENTS: My M and I are expecting and so is another of our F3 brothers and his M COT: Prayers for our families (and growing ones) […]

Lumberjack: Take 5

AO: F3Tradition Q: r2d2 PAX: Machuman (Machupicchu), brutusf3, Guinness, Skipper FNGs: None COUNT: 5 WARMUP: Mosey and the usual THE THANG: Long safety demonstration filled with burpee breaks and lots of disclaimers, modify as needed. 5 stations: electric chainsaw curls with cinderblock split wood with heavy “mall” splitting axe 10 burpees (timer) cut wood with […]