The Four Horsemen strike again!

AO: ao_the-swanson Q: Go Blue PAX: Downhill, Bunsen, Ricky Bobby, Earthworm Jim, Go Blue, Kung-fu Panda 🐼 FNGs: None COUNT: 6 There was a chill in the air this lovely Swanson morning, so YHC had to keep the PAX moving and stay warm. Delighted to see Downhill and 2.0 Kung-fu panda rollin in hot. Mission …

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7 of Diamonds is the Game

AO: ao_the-swanson Q: Bunsen PAX: ODD JOB, Go Blue, Earthworm Jim, Ricky Bobby, Spinal Tap, Bunsen, Seaman FNGs: None COUNT: 7 YHC grabbed an open Q spot that was just asking for a leader…and a specific leader…one who would bring a lot of points to PAX participating in #F3MayChallenge. A cold snap came through in …

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All About The Points

AO: ao_the-swanson Q: Bunsen PAX: Bunsen, Fiddy Cent, Disco, Bob the Builder, Earthworm Jim, Monsanto, Go Blue, ODD JOB, Legs, Topless FNGs: None COUNT: 10 Welcome to the #F3MayChallenge weekly mini-challenges. Week 1 is all about getting points using a prescribed workout from our brothers at F3-Cleveland. Introductions, disclaimers, and mission were quickly recited, and …

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Balance

AO: backblasts Q: F3fastimes PAX: Bunsen, F3fastimes, Fiddy Cent, Go Blue, Legs, ODD JOB, Ricky Bobby FNGs: None COUNT: 7 WARMUP: Head, Shoulders, Legs, and feet THE THANG: Stadium steppes, dips, Carolina Pickers, Merkins, lunges, major and more, MARY: Flutter kicks, bb sit-ups, jane Fonda, American hammer ANNOUNCEMENTS: 50 cent funding ( whoop, whoop), Bunson …

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NF and 30s

AO: ao_the-swanson Q: Fiddy Cent PAX: Topless, Go Blue, ODD JOB, Bunsen, Disco, Earthworm Jim, Bob the Builder, Fiddy Cent FNGs: None COUNT: 8 Tough workout. Good job PAX! WARMUP: 1. mosey around the parking lot 2. 15 SSH 3. 15 Sun Gods 4. 15 Reverse Sun Gods 5. 15 String Rippers 6. 15 Copperhead …

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The 25 workout

AO: ao_the-swanson Q: Disco PAX: ODD JOB, Bunsen, Go Blue, Monsanto, Fiddy Cent, Legs, Earthworm Jim FNGs: None COUNT: 8 WARMUP: 25 Sun Gods 25 God Suns 25 Seal claps 25 SSH A mosey THE THANG: 2 rounds of stations moving a bear claw and Lunges 25 Burpees (never again) 25 Freddy Mercuries 25 Big …

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I ain’t no April fool

AO: ao_the-swanson Q: Earthworm Jim PAX: ODD JOB, Fiddy Cent, Bunsen, Earthworm Jim, Monsanto FNGs: None COUNT: 5 WARMUP: Warm up Start with a Mosey- Little Baby Arm circles Helicopters Cherry pickers Moroccan night Club MOSEY TO benches at top of hill Copperhead Squats- THE THANG: Operation- I ain’t no April fool 4 exercises, / …

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pretty Little Sand Angel’s

AO: ao_the-swanson Q: ODD JOB PAX: Go Blue, Disco, Fiddy Cent, ODD JOB, Bunsen, Earthworm Jim, Topless FNGs: None COUNT: 7 THE SCENE: 27°-35°F, temperate morning. YHC, set the stage by pounding stakes into the volleyball court sand, then stringing up mock barbed wire to create a crawl obstacle. EQUIPMENT: •Weighted Rucks •Sand •Sticks & …

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March Madness 2024

AO: ao_the-swanson Q: Go Blue PAX: Go Blue, Earthworm Jim, Bunsen, Disco, ODD JOB, Fiddy Cent, Downhill, Forest Gump FNGs: None COUNT: 8 The madness of March is upon us! YHC felt the need to continue the annual tradition of an F3 exercise bracket, done in March Madness style to see who the 2024 champ …

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Making pearls

AO: ao_the-swanson Q: Flo PAX: ODD JOB, Topless, Bootleg, Downhill, Flo FNGs: None COUNT: 5 WARMUP: Moseyed from Shovelflag to volleyball court THE THANG: Played hooverball for roughly 40 minutes moseyed back for Mary MARY: American hammer x 21 (IC) ANNOUNCEMENTS: Kilted ruck this Saturday at noon Whiskey and westerns coming up see 2ndf Phantastes …

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