4 hot dudes showed up to get even hotter
COP —
arm circles, crab cakes, helicopters, hrm, hillbillies, apd, moroccan night club, other stuff
Dora — Opus
100 merkins
200 squats
300 Ssh/lbc
11’s — Yardsale
10 calf raises, 1 burpee
Thats all!
Prayers for Speakeasy, bulkheads dad, Opus brother in law looking for a job.
syitg!
5 guys showed up today to celebrate the end of summer for YHC
Here is what happened
COP — arm circles, Copperhead Squats, DQ, crabcakes, crunchy frogs, merkins, flutters, calf raises
11’s
dips on bench and burpees4 5 corners
Freddies, LBC’s, APDs, WW2, H2H
Good stuff today! Love this group!
Peace in the middle East
Opus
Two of us showed up to take on the day the F3 way!
COP — lots of exercises
11’s — jump squats and merkins
Burpee parking lot thang
Do 1 burpee, bear crawl 1 parking space
Do 2 burpees, bear crawl 2 parking spots…
all the way to 5 — harder than it sounds
4 corners
corner 1 — split jacks
corner 2 — squats
corner 3 — lbc
corner 4 — freddies
That was it!
Good hanging with Yardy today — great conversation and fun workout.
7 regulars and 3 irregulars showed up for a shorter workout and some down home brekkie afterwards.
I have no idea how the dinosaurs were expunged from the earth, but I always imagined it would have been a day like this, where the smoke/smog was super prevalent in the atmosphere. Thankfully, no one perished in our workout today.
Anyways, here is what happened
COP — Helicopters, DQ, copperhead squats, regular squats, regular merkins, tempo merkins, regular freddies, tempo freddies, other stuff
Dora 1,2,3
100 — DK’s
200 — LBC
300 — SSH
timer runs the length of the parking lot and back
4 corners (lunging and skipping between corners)
20 ukranian soldiers
20 monkey humpers
20 mountain climbers
20 ww2
Do the whole thing again minus the last exercise
Prayer requests
Speakeasy and his 5 hour chemo treatment coming up
Handshake’s wife’s cousin, Charlotte, is entering hospice — she’s 11 years old. I can’t imagine having to deal with that as a parent.
4 guys, none of which was named Phonics, showed up to take on the day the right way
COP — arm circles, helis, APD’s, HRM’s, other things
Dora
100 incline merkins on bench
150 situps on bench
200 skull crushers
partners alternate between short bear crawl, medium lunge, longer run and back
4 corners
20 merkins
20 situps
20 sumos
20 ??
4 corners dos
20 flutters
20 jump squats
20 Dry docks
20 ??
Great times this morning!
4 guys showed up for a little Chumbawumba action this morning and some of you have no idea what YHC is talking about
COP — Helis, DQ, arm circles, ankle circles, hip circles, LBC, flutters
Tubthumping — cue the music
Every time we hear ” I get knocked down,…” a burpee happens.
Rest of the time, jog in place
plank for verse
squat hold for verse 2
DORA
100 dips on bench
200 inclines on bench
300 SSH on bench (jk)
Next series
20 second peoples chair
20 DK’s
island 1 — 20 monkey humpers
island 2 — 20 split jacks
island 3 — 20 arm circles
repeato with 40 second people’s chair
a little stretching
YHC takes us out.
8! guys showed up this morning for a kettlebell bday beatdown
COP — lots of fun stuff
Dora — timer runs to the end of parking lot road and back
100 — KB Squats
200 — round the world
300 — SSH (no kettlebell)
Line up on the wall with a bell for a kb wall sit
Lunge across the road, KB flutterkick presses (20)
Repeato with 25
Repeato with KB thrusters
Then do some DK’s 25
Then do some Smurf Jacks 25
End with some boat canoes by Yardy
Then a little bit of stretching
Reflections — Sometimes an F3 beatdown is simultaneously the hardest AND the most rewarding part of the day. It’s a gift to be able to work out with you brothers and take on the day the right way. Looking forward to many more years!
3 guys posted for a card game/workout today.
COP — fun exercises
Card game — each person receives ten cards. randomly throw out one card. add the numbers up — pick an exercise out of the bag. Voila. Caveat. If two players cards happen to be the same, the exercises are doubled in the amount. That happened twice. 56 merkins was a lot, but we made it through.
Other exercises along the way to break up the game — 5 pull ups while the pax did squats.
Shoot your shot — 3 shots to make a bucket. If you miss all three, the pax does 5 burpees, if you make, 10 squats.
Great job by the PAX today as we figured out the game together.
SYITG
Two guys made the most of the beautiful morning to see what the creek had to offer.
COP — goodly amount of exercises
10 calf raises, 10 merkins
20 calf raises, 10 squats
30 calf raises, 10 am ham
40 calf raises, 10 freddies
4 corners (2x)
great morning had by all!
3 guys came out to take on the day the right way
COP included a lot of the normal ones, but also some gradual leg raises and some dirty dogs
Extended 4 corners
10 jump squats
20 merkins
30 am ham
40 SSH
40 jump squats
10 merkins
20 am ham
30 SSH
30 jump squats
40 merkins
10 am ham
20 SSH
20 jump squats
30 merkins
40 am ham
10 SSH
some dips
some DK’s
done!