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Exciting new beginnings

Beautiful day to kickoff our new Saturday morning AO at Bexley! The men of F3 Lutz were bright-eyed and bushy tailed to see what their new Saturday location at Bexley had to offer. @haka and @no-see-um on Q to break it in just right. With a record high of 19 and 2 FNGs, we were … Read more

BJHSP Dammit!

What more could we ask for today? Mild FL temps, all time high PAX attendance, and nothing but positive HIM ready to crush it! Warm-o-rama: Windmill Sumo Squat Peter Parkers Annies – something different, kinda weird but beats the arm circles IMO Hand Release Merkins 5 SSH IC, 2 Burpee OYO x 2 min The … Read more

IPC week 3 2020 at the Ranch

BOOM! IPC 2020 brought out an all time high here at the Ranch this year with 15 PAX ready to lay down some pain. And it has been confirmed, donating blood the night before an IPC workout is no big deal. Warmup: SSH Frankenstein Slow Monkey Humpers Quad pullbacks/Bear Crawl Hamstring stretches/Bear Crawl High Knees … Read more

Chuga Chuga Choo Choo

Beautiful morning in the gloom for a beatdown, some gentle touching, and freight trains. YHC put a disclaimer the night before that there would be some “touching” and BOOM double digit midget! Only thing missing was @endo‘s gentle caress. Even @flattire slayed the dragon this am. YHC recited the 5 core principles of F3 and … Read more

im smoked

Glorious day for a beatdown. YHC knew the PAX were coming off of a @vanellope beatdown just 2 days prior so it was perfect timing to crush them even more. Warmup: Warmup – Frankenstein, windmill, jump squat, salute plank, hip thruster, mtn climber The Thang: At basketball court EMOM (Every Minute On the Minute) we … Read more

looked good on paper

Nice morning for a beatdown in the gloom at the ranch. Unfortunately, there was 1 UA from @miley. This will be handled accordingly. Warmup: Sumo Squat, Hand Release Merkin, Chinook, Frankenstein, Windmill The thang: first up, a little burpee/mtn climber tabata. 20sec work, 10 sec rest x 8 rounds alternating the 2 exercises. on to … Read more

smoked by old men

Beautiful Morning for a beatdown at the Ranch. YHC forgot to post the weinke. @flattire had no choice but to show up and find out for himself. Warmup: ssh red bull smurf jack burpee broad jumps walking lunge reverse walking lunge windmills Frankensteins The thang: Happy Jacks – 5 SSH IC followed by 2 Jumk Squats. … Read more

social distancing leprechauns

7 PAX this am on this beautiful St. Patty’s day at the ranch. Many PAX were enjoying their modified spring breaks. YHC overheard some mumble chatter on the real need for TP and other possible alternatives. A lot of great ideas. Even the one about rinsing off in @no-see-um‘s pool. Warmup: Just a little festive … Read more