Back Blasts
Check out what’s going on in the region
The Golden Shovel
On a hot and humid morning 18 pax rolled in one by one. Mumble chatter began early because the pax had already seen that the Q was there early preparing what would be the RS first annual football game. warmarama 15 cotton picker IC, 25 ssh IC, 15 Harry rockets lead by...
Too Humid For Birdies and Eagles
A Pax of 18 gathered on a muggy Wednesday morning at the immaculate confines of the Morehead City Country Club. After Ronnie B and the Kettlebellers warmed the muscles with us, we took off for the driving range for: The Thang: At the driving range we performed the...
Snooki Approved
Nice easy going workout to recover from the Murph. thank you to Sparkles for the opportunity to lead a fine group of men plus a 13 year old teenager that impresses all of us with his great attitude and effort.
Memorial Day Murph
38 HIMs came out for Murph + today on a STEAMY morning to pay tribute to those that gave their life to defend our freedom. Specifically we highlighted Lieutenant Michael Murphy for giving his life for his brothers in heroic fashion during operation Enduring Freedom....
Another blowout at the Wrapper
Coming off a high from his second F3 anniversary on Tuesday, the Q was unsure of what to bring to the mullet wrapper. Inspire by reef donkey’s knarr circuit and his M’s tabata classes, the Q threw some coupons in the truck and installed an interval timer on his phone....
Purple Rain loves to do push ups and burpees
Great turnout this morning for the Rolling Stone. 16 of us turned out and the weather was good. After a quick warmup we headed over to the softball field. 7 of Diamonds: Burpees 7 Merkins 14 LSF 21 Air press 28 LBC 21 Squats 14 Leg lifts 7 Then a quick mosey over to...
No snakes, no snakes, no snakes…..
Four rucked and two ran the trails at Patsy Pond on a gorgeous and humidity free Carterico morning. Pre-ruck discussion of the possibility of stepping on a Copperhead in the gloom had YHC nervous. Dash 8 tried his best to scare us by yelling "BIG SNAKE" about 3...
2 years of Fitness, Fellowship, and Faith
“No one should think he is better than someone else. God has given believers different gifts to use to serve others. Some of these gifts are faith, service, teaching, giving, leading, and being merciful. Everyone has a different part, but all the parts are important.”...
The Dread Back Blast
That was just an evil beat down.....I knew it would be bad but had no idea what monster I had created. It was effective though! 4 miles total. 11 laps around track at an average pace of 7:45 14 Bleacher snakes. A few core exercises in between. 4 miles total. Thank...
Anchor “B”ack in Action
After a long, extended break due to the Florence led workout I was a part off and then, well, just not feeling like doing anything and it being cold and wet for months and months and excuses, excuses....it feel great to get back to it and privileged to lead a fine...
Back in the Saddle
It's been a few weeks since I have posted due to traveling for work, a couple days offshore fishing, but mostly a new puppy in the house that finally is starting to get on a schedule and routine. Shew, I'm too old for this. I was wondering how hard it would be to...
Swashbuckler 5-16-19
Welcomed PAX to the Swashbuckler, stated F3 Mission Statement (one day I'll get it right) and disclaimer. Here comes Shaft So..... 5 burpees OYO. Moseyed to the entrance of WCHS for; Warmerama L over R R over L Hillbilly's ( Ron Burgundy helped me count) X 10 Cotton...
Another F3 First-A BJ at The Mullet Wrapper
I concluded my two-year anniversary celebration with my second Q in a row at The Mullet Wrapper today. It felt great outside, there was a great group and we had an FNG in the house. Griswold promised to bring an FNG and he delivered. I kicked off the workout...
Dash-8 Give Me Some Room
We had a great crowd show up at The Rolling Stone on Thursday due to Don King promotions…Princess. It was dead balls perfect and there was some energy in the air. I was pumped to get started but I did notice we did have one person not show up that had HC’d….Birdman....
Tri warm up
So we took off for a little mosey then stopped for some warm up. First we did sungods and then some cotton pickers and then took off for a run. Stopped for some up dog and down dog then onto the workout. Starting with a set of 10 burpees, lunges, imperial walkers,...
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