Fartleks and Grass Pyramids

Warm-up Jog forward & backward across parking lot. Complete 10 yards of: high knees, butt kicks, Frankenstein walk, airplane walk, lunges, and power skips.   The Workout The Pax completed a fartlek run (Swedish for “speed play” and refers to periods of fast running intermixed with periods of slow running in a continuous interval) along […]

The Jazz Man

The plan included a field that was locked due to COVID. Whatever, on the plan B. When 8 other pax rolled up I was conflicted. I was happy for the tun out, but plan B was a no go with that many dudes. On to plan C… wait… I didn’t have a plan C! About […]

No Q for Old Men

Wakanda (age: 10) has been reading the “Way of the Warrior Kid” book series by Jocko Willink lately. It’s inspired him to design workouts, set new fitness goals for the summer, learn more about the Navy Seals and study military tactics (loves Battlestack on YouTube). So when Sweatervest asked if anyone would be up for […]

Maverick 20

Grunge Churham Q Count To Date: ThickBush (1/6) Hare Ball (1/7) Strollin’ Rone (1/14) Pooty Tang (1/17) AM-SCRAM (1/23) Moosenlauf (1/30) Sugar Walls (2/21) The Cack (2/24) Funkus Amongus (2/26) F*ck da Beav (2/28) The Big Louse (3/11) Deep Throat (3/17) * Honey Vag (3/20) * How’s da Peen? (4/8) * Pubic Itch (Today) * […]

Maverick 20

Grunge Churham Q Count To Date: ThickBush (1/6) Hare Ball (1/7) Strollin’ Rone (1/14) Pooty Tang (1/17) AM-SCRAM (1/23) Moosenlauf (1/30) Sugar Walls (2/21) The Cack (2/24) Funkus Amongus (2/26) F*ck da Beav (2/28) The Big Louse (3/11) Deep Throat (3/17) * Honey Vag (3/20) * How’s da Peen? (4/8) * Pubic Itch (Today) * […]

Devil’s Ridge Remote Q

F3 Churham is physically shut down due to the coronavirus so the virtual Qs continue, which has led to some creative and awesome workouts and a chance for us to all keep in touch, even if only on slack. This workout is to be done solo and at home – basement, garage, living room, front […]

Remember the First Step

My message to the PAX today was to recognize that you are special for being a part of F3, and because you are part of F3, we are special together. I cannot overstate that point. Each of us needs that reminder periodically. You are part of F3 and by virtue of that membership, you have […]

Box-Jumps & Burpees

It was a rainy but balmy morning on YHC’s 37th birthday. There isn’t much to get excited about with turning 37 but according to Google this is the most common age that people start to feel old…so there is that. Warm Up: Mountain climbers, Imperial Walkers, Willie Mays Hays, SSH, Slow Squats, Slow Merkins The […]

Parking Lot Plyo-Strength

Twas’ the first day back to work for many after a long and relaxing holiday break. Eleven PAX decided to start the week off with a total-body beat down at Devil’s Ridge. The recipe included three main ingredients: plyometrics, strength training, and a dash of cardio. WARM-UP – SSH, Air Squats, Imperial Walkers, Merkins, Arm […]

Say Hello to Albert

We had pax from 21 years old to 65 today. That’s amazing! Considering the finishing order, I think I know now why one of my fav body weight WOD is the Albert. It’s about conditioning which can only be achieved with disciplined work. I will attest that I never choose to exercise as regularly in […]