Top To Bottom Four Corners with The Beastie Boys Essentials

QIC- Crabcakes Weather- 76 and not too humid Pax- Sully, Lobstah, Trump, Lancelot, Chilipepper, Goob, Ripken, Pudge,, Posh, Crabcakes, StageCoach 0515- Crabcakes reviewed the five core principles and advised the PAX to grab their waters because we weren’t coming back to this area.  The workout started with a mozy around the parking lot down the …

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“Time out . . . oh, Looks like they’re bringing in a Substitution”

*** Due to injuries, Sir Wallace was unable to fulfill his duties as the current reigning “Q”, therefore an HIM was able step up to continue the obligations of the Q for the remaining duration of the Beatdown. QIC:  Lancelot    w/ Olympus on Warm-ups AO: Adventure Park, LWR  When: 08/22/2020     PAX:    Chilipepper, …

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Fast & Furious

On a muggy, lightning-filled night/morning, Goob and YHC set out for a  3 mile pre-run.  This would later be recognized as a “stupid decision.”  During this short run, we determined how America should work.  Not sure why it has taken 535 politicians in Washington so long. Prior to said run, we noted that the Nolan …

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Definitely no burpees here

Last time I was on Q, we did a burpee or two. And some PAX started complaining about burpee overload. It didn’t help that Olympus followed up a couple of days later with the 100 Burpee club. So this Monday morning workout was designed to completely avoid any burpees. We started with the 5 core …

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Name that Q

QIC:  Lancelot AO: Adventure Park, LWR  When: 08/15/2020 PAX:   Stagecoach, BP20, Redcard, Olympus, Big Mac, Lobstah, Sir Wallace, Tugboat, Drake, Rowdy, Spackler, Bing, Pincher, Tony Hawk, T Ball, & Nastygram Number of Pax: 17            Number of FNGs: 1   – JC “Nastygram”   Introduction:  WELCOME TO F3. This is a free workout, …

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Not Humid and Hot Monday 8/10

Conditions: 77 degrees and 91% humidity “like a sauna” Mozi  We circled the parking lot twice including high knees, Nur and kerioke. Warmup SSH, Peter Parker’s, mikey Phelps and bad back stretches.   The Thang (chili would be so proud) We did a series of execises on the basketball court and between exercises, we had to run …

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100 Burpee club

Olympus on Q Beautiful morning, we gathered in the pavilion and noticed a few new faces, some FNGs some visitors from other sites. After disclosing the 5 F3 core principles, we wasted no time and started the beatdown. MOSI around the soccer field so everyone is aware that yes, we will be at the soccer …

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Death Wish 50

F3 Purpose and values given. Nailed the disclaimer. Warm Up: SSH x 20 IC Dancing Bears x 10 IC ATM’s IC. Alternating Shoulder taps x 10. Tempo Merkins x 10 and regular merkins x 10 Imperial Walkers x 20 IC Moroccan Night Clubs x 10 IC. The Thang: Line up along field for Charles Bronson. …

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AP Power Hour

Weather: 76ish Pax: Big Mac, Bing, Pincher, Manziel, Crabcakes, Fish Sticks, Defib, Tex, Lightning McQueen, Red Card, Yellow Card, Samurai, BP20, 8 Ball, Sterling, Ferrari, Cavalino, Lobstah, Spackler, Drake, Olympus, Trump, Spartan, Lancelot, Goliath, Barron, LG, Aquaman. FNG: Welcome – Sherwin Williams, Nutley, Moptop Mozy kicked off down to dog park with a quick warmup …

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Stations of Pain

Weather: 82 – feels like 89 at 7am QIC: Messi – VQ Pax: Messi, Bing, Woodford, Bolt, Tooth Fairy, Hacker, Ferrari, Dr. Feel Good, Miyagi, Sterling, Sir Wallace, Tugboat, LG, Spartan, Pyro, Cavalino, Lobstah, Aquaman, Samuari, BP20, Red Card, Drake, Manziel, Olympus, Big Mac, Wolverine, Pincher, Fishsticks, Crab Cakes, Trump, Rowdy 7am Struck and Messi …

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