Author: Marmaduke

13 Beasts hit Satan’s Hill this morning for a swampy beatdown, here how it went.

5 Burpees OYO, Helicopters, SShs, Imperial Walkers, Stretches, LBCs

Take it top the streets – Ascending Manhole covers around the hood.

Round 1 – 10 merkins, 20 Squats, 30 of something I cant remember, 40 Dying Cockroaches, 50 Dry Docks

5 Burpees OYO

Round 2 – 10 WWIIs, 20 Jump Squats, 30 Box Cutters, 40 Arm Circles, 50 Shoulder Taps

Indian run BTF

Coupon work around circle, rotating coupons, Curls, Squats, Tris, Shoulder press, Bench press, toe touches, and abs.

Sprint BTF, 3 Burpees OYO

Numbers, Names, YHC took us out.

Announcements on Slack.

Prayers for Liv and family, Prayers for Leche’s Aunt Judy who was Diagnosed with cancer.

Prayers for Nancy as he takes his oldest to College today, Go Pack!

NMS

Great to be back in the gloom, working hard to get back out more! Great to see Recall out as well!

Make it a great day guys!

Duke

17 Beast hit Satans Hill for an OG workout. Lots of partner and group work is what ensued.

See Nancy for the State Trooper Joke, its worth it!

COP – SSHs, DQs, Imperial walkers, LBCs, Stretches, Pickle Pounders

Mosey to Hill

Love Hill – Runner, Bear Crawl, Lunge, Broad Jump Burpee, — Reverso

Triple Check #1 – runner, WWIIS, Box Cutters

Dora – Runner (Bernie), 100 Merkins, 100 Squats, 100 LBCs

Mosey to Coupon Pile

Triple – Runner and 50 toe touches – Curls and Squats with Coupons

BTF

Numbers, names, YHC took us out!

Check Slack for announcements and sign up for Breaking Bread.

VQ alert for Swoop on Monday at the Alamo!

It was great to be back out with the crew today! Make it a great one boys!

Duke

After a short hiatus, YHC and 6 beasts hit the streets of NM.

COP – SShs, Invisible Jump rope, Stretches, LBCs, WWIIs, More Streches

Mosey to top of Hill

Dora 1 – Runner, 100 Merkins, 200 Squats, 300 LBCs

Dora 2 – Runner (Bernie) 50 WWIIs, 100 Box Cutters, 150 Dry Docks

Lunge Back

Love Hill – Runner, 5 lunges then burpee (X2)

Back to lot, Luggage Carosel, Toe Taps, and Parking lot Tracers.

BTF – Numbers, Names Honeymoon took us out!

Prayers for OCs Son!

Great to be back out Gents!

6 Dude hit the hill this morning for what was half flex Friday and half Man hole covers

COP – SSHs, Helicopters, Copperhead Squats, Imperial Walkers, Stretches, LBCs

Ascending Mosey to street, Man hole covers

10 merkins, 20 Squats, 30 SShs, 40 Dying Cockroaches, 50 LBCs

Way back down

50 Dry Docks, 40 Lunges, 30 Monkey Humpers, 20 Arm Circles, 10 WWIIs

Mosey to Coupons

25 Curls, 15 tri extensions, 50 Squats, 10 overhead press – that’s 1 round

Runner runs, 10 Jerkins, 100 toe taps – all while PAX does the circuit

More toe taps to finish, 5 Burpess to round out last 30 seconds.

Numbers, Names, YHC took us out!

Shout out to Oyster for being over 300 posts and Big shout out to Heist for hitting his 100th post in less than 6 months of joining F3!

Duke

8 Dudes showed up to the Hill for Flex Friday; here is how it went down!

COP

SShs, Helicopters, Copperhead Squats, Imperial Walkers, Merkins, LBCs, stretches

Mosey down hill – Love Hill – Bear Crawl, Lunge, Broad Jump burpees – Repeato

Grab a coupon

Circle, rotate to next coupon every round – Curls, Press, Bench Press, WWIIs, Rows, Copters, Over head to Belly

Mosey up the hill – 100 LBCs, Mosey Down the hill, 100 LBCs

Dealers Choice – Runner calls exercise, 10 jerkins while pax does called exercise – Curls, Squats, Burpees, WWIIs, Press, Kettle Bell Swings

BTF – After a quick jog to get Oyster to 1 mile – Ring of fire

Numbers, Names, YHC took us out.

Prayers for Honeymoon, and Family, Prayers for Nancy’s sister as she recovers

Duke