Iron Pax Week 2 – The Skunk

Posted on

Week 2 of the Iron Pax Challenge was the challenge this morning. 40 minutes of exercise meant we got right to it WARM UP Arm Circles Windmills SSH THE THANG: 4 round of 8 minutes, 2 min mandatory rest between Goal: Move Weight ( 25# cinder blocks) As Many Reps As Possible (Cumulative over all […]

The Coco

Posted on

Ever inspired by Coco, YHC noticed a simple Q by Coco the previous Friday @#westend: 5 Burpees Every Minute on the Minute.  Simple and efficient, YHC wanted to bring the fun to the Northern Province, 6 PAX arrived in the humid gloom and got to work. WARM-UP: Finkelswings – 10 per leg w/ CC LBACs […]

IronPax @ The Skunk

Posted on

We completed week one of F3 Greenwood’s IronPax Challenge. It was not for the faint of heart, but all present finished strong! For those who wish to record their time, visit: https://f3greenwood.com/. Warm Up arm circles, imperial walkers, slow merkins, slow squats, burpees in cadence, SSH The IronPax Challenge 50 squats 40 big boy sit ups […]

Laps around the Oval

Posted on

YHC looked up the weather to see if it was going to be 2 Q’s (my first Q’s) this week in the rain, but alas only 100% humidity and no breeze greeted us this morning. Warm-up Good Mornings – 10 (IC- Slow) Little Baby Arm Circles -10 Reverse -10 WHM – 10 (IC- Slow) Combo […]

Quarter Pounder With Toast

Posted on

There is something special about starting off the week with an F3 workout. Mondays may bring extra stress for some, it’s completely understandable. The weekend might have brought extracurricular activities, with a little less sleep and perhaps a little more bubbly. YHC appreciates the opportunity of starting off the week getting after it with fellow […]

A Free Workout and a Free Sunrise

Posted on

YHC read an article that inspired this morning’s Q. It went something like this: Sunrise is a magnificent time of day. It is an awakening of the planet, birds, trees, and wildlife. It is always a new beginning. It doesn’t cost anything to watch a sunrise. YHC thought the connection between a free F3 workout […]

An Exercise in Audibles

Posted on

Can I tell you  something personal? I love the Q shop tab on the mega doc. At first it served me well to avoid those Qs who put the fear of GOD into to me early on by calling feats of strength and endurance like bear crawling the entire hill at Ramseys. These days I […]

Sharing The Q

Posted on

Out of exhaustion or a desire to build our leadership, YHC decided to devise a workout where each PAX shared the Q love. A total of 6 PAX arrived in the Gloom and moseyed to the traffic circle. WARM-UP: Chinooks (x10 CC, both directions), Finkelswings (x10 CC, each leg), Annies (x10 CC, each arm), 10 […]

Rocking the VQ

Posted on

The rain paused for a moment as the 4 Pax members gathered around the shovel flag. The ground was damp from the thunderstorms the night before. Rain or shine as the F3 mantra goes, there will be exercises! This morning we were thrilled to have Cortes lead the Pax in his VQ with YHC co-Qing […]