09/09/2022 - AMP - Walking blocks
Warmup Side shuffle IC Grass grabbers IC Willie May Hayes IC Little baby arm circle IC Mousse Thang 20 x 7 merkins: 140 20 x 7 curl for the girls:…
Pax: Jimmy Choo
08/10/2022 - Copper Beach - Meet Lindsay
It was DARK when we arrived at Copper Beach this morning. Headlamp season has begun, but that was the only sign of fall, as it was warm and muggy by…
07/23/2022 - The Shadows - Classic Pull-ups
Warm up Side shuffle Hops Baby arm circles Willie Mays Haze Grass grabbers The Thang Pull-ups 10 each Mousse to the pull-ups bar Pull-ups 10 each Burpees – 10 each…
06/29/2022 - Copper Beach - Putting Hay in the Barn
F3 gives us an opportunity to stay mentally and physically strong – and to be prepared for the tests that come our way on a daily basis. In physical training,…
06/25/2022 - The Shadows - Coupon Beatdown
Warmup YHC gave the usual disclaimers, and we got to work with alternating coupon exercises and standard warmups until all tardy PAX arrived. The Thang Borrowing a bit from last…
06/24/2022 - AMP - Yellow Brick Road
Warmup 30 – side shuffle hops IC 10 – baby arm circle forward and reverse IC 10 – jack reacher IC 20 – Grass grabbers IC Side bear around the…
06/11/2022 - The Shadows - Seesaw Races
Warmup Side Shuffle Hop, Grass grabbers, Imperial Walkers, Copperhead Merkins, Body Weight Squats, full Little Baby Arm Circles routine with Angry Fonzies and Michael Phelps sprinkled in The Thang Mosied…
06/01/2022 - Copper Beach - Searching for Pyramids
4 Pax seized the day and started June off with a big effort at Copper Beach. Inspiration for this workout came from a couple recent Qs by F3 Churham (Montecristo)…
05/18/2022 - Copper Beach - Rounding the Bases (Leg Day)
Beautiful morning at the beach – temps in the low 50s and a great sunrise during COT! For those who haven’t been, Copper Beach is not an actual beach, but…
05/11/2022 - Copper Beach - Excuse Me Burpees
We are given a choice to push it and get better, or to try and coast through life… This morning, 5 PAX chose the former. Disclaimer was given – along…