04/13/2022 - The Swanson - Everything is Better with A Partner!
Intro: There was something in the air…PAX definitely were ready to work. YHC had a new style workout and was excited to lay it down on this fine, fine morning…
BackBlasts
03/09/2022 - The Swanson - It’s The Bat Signal
Intro: Mission was announced and disclaimers disclaimed. PAX moseyed to warm themselves from the snowy cold and squared up for: Warm-o-Rama: SSH x 30 IC Sun Gods x 10 forward…
01/29/2022 - Abduction - More Than Meets The Eye
Intro: With Bunsen riding Co-Q, YHC recited the mission of F3, 5 core principles and disclaimers. YHC loves jokes and put in plenty of corny Transformers jokes in case PAX…
04/23/2022 - Abduction - Coupon anyone?
Intro: Warmer morning in the Fort and shorts were worn by several PAX. Disclaimer, Mission Statement, etc. Warm-o-Rama: Quick mosey around to a field. SSH – 15 (IC) Sun gods…
04/10/2022 - Abduction - Mobility in the Gloom
Intro: Warm-o-Rama: SSH x 20 (IC) Sun Gods x 10 (IC) String Rippers x 10 (IC) The Thang: Mobility Circuit(1 min each exercise) Figure 4 Get Ups Hip Switch…
04/06/2022 - The Swanson - Four Leaf Clover of Death
Intro: A mild morning of 34 degrees with occasional heavy wind guests. Warm-o-Rama: Mosey to top of ball diamond SSH x IC – 20 Sun Gods x IC – 20…
03/30/2022 - The Swanson - LBCs for the Win! Madness! And it’s March!
Intro: Last minute Q? Why not break out a classic beatdown from the past. YHC did just that. It’s that time of year again, March Madness was upon The Swanson…
03/26/2022 - Abduction - 2nd Annual Mental Health Beatdown
Intro: With plans to co-Q this 2nd annual mental health workout with Flo, plans changed very last minute. Flo, unable to attend due to sick kids, the Q fell to…
04/02/2022 - Abduction - 04/02/2022 – Abduction – March Madness
Intro: Today’s beatdown brought to you by March Madness. Warm-o-Rama: Mosey around the park. SSH – 10 (IC) String Rippers – 10 (IC) Mosey to the spot where we do…
03/12/2022 - Abduction - Inspired by the Children
Intro: Beautiful, sunny morning in the Fort. 3 PAX ready to get some work in today. Today’s beatdown inspired by the Q’s children. Lots of giggles while choosing the workout…