09/30/2022 - AMP - The Hills
Warmup Side shuffle hops IC 20 little baby arm circle IC 20 Michael Phelps IC 10 Willie Maze Haze IC 10 Shoulder taps IC 20 The Thang 100 walking lounges…
Pax: Kingpin
09/21/2022 - Copper Beach - Building Bricks (aka Little Pink Barbie Weights)
I’ve read a few different backblasts from regions around the country that mentioned working out with Bricks. I was intrigued, but two things slowed me down. I had no bricks…
09/14/2022 - Copper Beach - Playground
Warmup Side shuffle hops IC – 20 Little baby arm circles IC – 20×2 Willie Maze haze IC – 10 Calf raises – 10 The Thang 25 x2 burpees run…
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:…
08/31/2022 - Copper Beach - Ole Merkin Road
My original thoughts for this Q were to make it hard, and to do a bunch of different Merkins. I feel like, we got those objectives accomplished. Awesome to have…
08/20/2022 - AMP - Return to Merlot HIll
Warmup Typical Shadows blend of SSH, Mericans, Squats, Imperial Walkers, Willie Mays Hayes, Grass Grabbers, and Little Baby Arm Circles (lasting for a while and transitioning to Angry Fonzies). Finished…
08/19/2022 - AMP - Sand bags & Coupons all arms!
2 super sets with a 1/4 mile run to start off the round! Run 1 lap. super set 1: 6 burpee jump over. 20 Sandbag Bent over rows. …
08/17/2022 - Copper Beach - Math at the Beach (Plus 5)
6 PAX emerged from the darkness to get better – and when I say Dark – man it felt like Fall was coming because pitch blank and officially headlamp season.…
07/30/2022 - The Shadows - Double Quarter Pounder with Cheese and Side of Fries
9 PAX showed up the Shadows with a big appetite for improvement. That means we didn’t demolish just one quarter pounder, but added cheese, and then a 2nd quarter pounder…
07/11/2022 - Elk Lodge - Beat Down Bridge
My 2nd workout with F3 was at Elk Lodge two years ago on 7/6/2020. Coco was showing Dark Helmet how tough we were, so he led us through pull up…