Crazy 8 @ The Arsenal for some Sprints, Hill Work, Negatives and suspect counting. Welcome FNG Sweeny Todd (Barber) 💈. @f3indianland @F3Waxhaw @F3Sob @nickspiers @Peri_scope_F3
16 split up into two groups and did work...refrained from partner wall sits, partner carries and other exercises @f3goodfella wanted to do. Stuck to some solo pain with the Hateful 8 at #F3Blackhawk @F3_Bottlecap @F3Waxhaw @f3indianland
Z retweeted
C3P0 will lead us through the grounds of Indian Land Elementary at #TheArsenal at 0530 tomorrow! Hilly prerun 0500ish @F3General @firehaz_F3 @nickspiers @f3indianland @F3Sob @F3theFort @F3Waxhaw #RT
Z retweeted
Chicago deep dish is about to get some extra cheese... @CheddarF3 is moving! Come to The Brave tomorrow AM for his last Q before the big move. 0515 from The Gibson in Ballantyne.
Z retweeted
Brutal beatdown as always @F3General! 3 preran and 5 for main event. Thank you for your leadership, and tabata, oh and the jams 🎶. Noticeably absent @firehaz_F3 @tvadell @trey_kiker #ISI
Z retweeted
@F3General has the Q at #TheArsenal tomorrow, 0530 Indian Land Elementary, the best AO in @f3indianland! PreRun at 0500. @KWagumz11 come see what he's got planned! #SYITG #ISI @F3Sob @F3theFort @nickspiers
Z retweeted
38 degrees, but 40+ showed in one spot today for bootcamps, running, and discussion to step up as leaders. This F3 community is a gift @F3Sob @F3Waxhaw @F3Area51 @HopsF3 @MightyMite_F3 @F3ThinMint @trey_kiker @F3General
Nice work, Mondays suck but this makes them better
NEW: @JamesConner_ is joining 93.7 The Fan for "The James Conner Show" @steelers #SteelerNation #Steelers #BreakingNews 937thefan.radio.com/articles…
I have the Q @ The Arsenal in the AM and plan to burn off a layer of the baby weight. 0430 pre, pre run & 0500 pre run options available for those wanting some extra exposure to a muggy Thursday. Tunes to be provided @F3Sob @f3indianland @F3UnionCo @F3theFort
Today's WOD
- (4reps) Curls, OH Press, Lunges, Squats (110lbs) x2
- (6reps) (100lbs) x2
- (8reps) (90lbs) x2
- (10reps) (80lbs) x2
- (12reps) (70lbs) x2
- Shrugs (30reps @ 2x45lbs) x2
- Seated Curls (10 reps @ 2x35lbs) x2
- Pull-ups to failure x1
= Jello arms and shot grip
Z retweeted
I'm your Q @F3HoneyBadger tomorrow. @F3Dirty said it's gotta be hard and he wants to see 🍷 spilled. Come visit @F3ThinMint @F3General, I promise it will be a great time. 0500 @ Nation Ford High. Park next to the football stadium in the big parking lot. @darkhelmetF3 @F3theFort – at Charlotte, NC
Z retweeted
30 @F3Sob #PAX PUT IN WORK this morning at #F3Stonehenge!! It was Hills, Hairburners and Sprints!! Great push this morning Men!! Honor to Q! Stay ULTIMATE!!
@Peach_f3 .... You were there!!!
Nicccccce
The moment you have been waiting for is finally here! Check out the Official Shoe of the 2019 DICK'S Sporting Goods Pittsburgh Marathon from @brooksrunning & @DICKS. Who else can't wait to run in these beauties?! The Pgh Launch 6 is available now at Pgh area DICK'S locations.
0500 pre-run prior to the @jkimHappyMeal smoker
I've got the Q at #Arsenal tomorrow. We'll keep moving to stay warm. 0530 Indian Land Elementary. @F3Sob @f3indianland @firehaz_F3 @F3General @CheddarF3
Z retweeted
@F3Area51 18 days into the #19feb_swolechallenge w/ 10 days remaining..The Feb fittnes PAX just crossed the half way point at 2,550 Merkins on the way to 5000 min..330 pullups completed of the 720 min.
KEEP IT UP pax!!!
@F3General I say we finish the 10 days w/ 50, 50, 5, 300.