Author Archives: F3Wapner

PAX(10): Retainer, Potter, Squid, Jitterbug(R), DoubleDown(R), Crotchety, NumberTwo(R), Mr.Kotter, SweetTart, Wapner Mid-forties, rain and wind. HIM witnessed first ever ‘Wapner Board of Pain’, inspired by Nino’s bop, aimed at a high intensity, high rep, continual strength workout. Proved to be challenging and definitely needs some tweaks. Mosey to overpass bridge (pavilion was occupied) did 30ContinueContinue reading “Back blast 1/18/2020 @ The Fog Wapner Q”

90% chance of rain. No running. Plan to stay dry or feel free to play in the rain, your choice just be there SYITG!

Mid thirties, dry, PAX: LadyBird(R), Tenderfoot, Mr Kotter, SweetTart, Wapner SSH, AV, IW, Plank Stretches, Kinder Newman’s Indian Run to Bridge overpass for a past Kilo workout – Picked a football-sizes rock and did 3 sets of 10e – PeterParkers, Merkins, Bonnie Blair w/squat(Kilo), run with rock to the top of creek bridge and didContinueContinue reading “BB 12.21.19 – The Fog Poshland – Wapner Q”

Lite rain, mid 50’s, six strong – DryRub, Buzzsaw, Dynomite, DeepDish, Ripple, Wapner SSH, AV, IW, KN, Plank 1. Partner Circuit – partner one moseys to far side of coupon parking lot does (5) boyos and (5) bunny hops before returning back to relieve partner two. Partner two does Peter Parker’s switch partner, Jump SquatsContinueContinue reading “BB 12.9.19 Wapner Q the Incubator @ The Posh”

Looking forward to the am. On the menu is circuit work w/out coupons. Bring gloves and yourself. Come on down. SYITG – Wapner

A little bit of rain will help ease the pain! We’re gonna run, we’re gonna jump, we’re gonna sweat. I may remember all F3 principles this time! Bring gloves and a towel. SYITG!

Maxi, Wooo, Zipline, and Wapner were in attendance. Warmed up with SSH, AV, GG, IW, Arm circles and plank stretching. Dora exercise with 200 plank jacks, 200 merkins, 300 lunges, partner runs 50 yards does 10 boyos and counts back one each time. Pax proceeded to cross the bridge and bear crawl 50 yards, lungeContinueContinue reading “9/24 Backblast Douglass Hills #WapnerQ”

Holler, MrKotter, HotWheels, Ripple, Greenwich, Jitterbug, ScubaSteve, Steamer, Mcafee, Kilo, Wapner Warmup Curcuit – 100 merkins, 200 plank jacks, 300 squats. Partner hops 5, runs 50 yards, does ten boyos and hops 5 again run back to partner Circuit with Coupons – 150 arm curls, 200 coupon swings, 200 upright rows. Partner hops 5, runsContinueContinue reading “Backblast – 9/7 – The Fog – Wapner”

Thanks for all the support at my VQ today! I learned a lot and look forward to doing it again. PAX (26) Retainer, Fronz, Lady Bird (R), Gypsy, Aerobie (R), Whitney (FNG), Squirmish (R), Jitterbug (R), Methane, Nice and Slow, Huggies, Bob Ross, Uncle Rico, Pew Pew, Diablo, Dynomite, Maxi, Deep Dish, Mr. Cotter, Fructose,ContinueContinue reading “#thebridge @F3_Louisville #F3counts Wapner VQ 7.3.19”