A little beatdown from Down Under.
Great morning for a beatdown! Disclaimer, 5 core principles. Mozy, High Knees, Butt Kickers, Hands overhead. Circled up, Merkin, 6 inch hold. Right foot to hand, Left foot to hand…
Pax: Blade Runner
Ladders and Bearpees 0.0
YHC was staring down self-flagellation until Gold Watch came in hot, scraping the bottom of his truck on the speed tables out front. PAX assembled, five core principles recited, we…
Fun & Games
7am perfect weather, F3 core principles announced and disclaimer disclosed. Warmup: Exercise to Song: Walk 500 miles – imperial walkers then mountain climbers during the chorus with burpees on the…
ABSolutely stupid
The morning started with a few Pax partaking of some pre-work. The weather was perfect, and the air was heavy with anticipation. We started with the 5CP and mission statement.…
Bridge Repeats
YHC was volunselected to Q the beatdown today at Fort Hamer…YHC a few minutes early and declared that today would be Bridge Repeat day. The group ran a warm up…
Full Body HIIT
5:15a 47F calm & clear: 5 core principles announced then mosey lap with dynamic stretching (walking lunges & Toy soldiers) Warmorama circle: imperial walkers, Carolina dry docks, SSH, American…
Cindy is Back!!
Cool morning at The Guillotine. Disclaimer and 5 core principles that giver F3. Mozy with high knees, butt kickers. Circle of Michael Phelps, strawberry pickers, right-left-middle leg stretch. Plank, 10…
Hamer Time
Weather: 60’s and foggy at times. 5:15 rolled around, the pax were welcomed and it was declared that today was Figure Eights…and that is what we did. Ruckers headed for…
Tabata Burpee Blast
53F clear and calm 5:15a warmorama – mosey lap, merkins, jump squats, imperial walkers, Freddy Mercury’s, mountain climbers, leg lifts The Thang! Tabata burpee blast 30 seconds of burpees followed…
Third verse, same as the first
Mosey, high knees, butt kickers, karaoke 10 burpeee 20 merkins 30 Squats 40 LBCs 50 Moroccan nightclub 6 Tabata – 90 seconds rest 6 sets 30, rest 15…