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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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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TGIF Workout!

It was an honor to VQ 21 strong and able men at Nathan Benderson Park for a long-winded beat down. The sessions started at 5:15 with 5 Core principles, a disclaimer, and a thorough warm-up. Warm-Up (x2): Windmills, storm troupers, moroccans, squats, mnt. climbers, press-ups, arm circles and Michael Phelps. We proceeded with a short …

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A burpee or two

We had 19 Pax out for a beatdown at Nolan, including Jimmy Dean circling around on his bike. If you fart-sacked and missed this beatdown, you can make up for it by doing 201 burpees. The warm-up was standard with a couple of laps of the Nolan parking lot, followed by Side-straddle hops, strawberry pickers, …

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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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