5 Key Principles of F3

Warm Up

SSH x 20

Imperial Walkers/Hillbilly Walkers x 20

Slow Merkins x 10

Al Gores w/quad pulses

Mosey to the basketball court

The Thang

Tibetan 5 Rites x10 each exercise


Vinyasa Series

Crescent Pose

Warrior 1

Warrior 2

Reverse Warrior

Gumby Stretch

Stretch Bottom to Top


Slowsy back to the cars



Clear and cool, upper 50s

Q: Cosmo

PAX: Wrigley, Pappy, Cornwallis, Maize, Jackie Moon, DC, Dr. Porkchop, Kitty, Chirp Chirp

10 Pax posted for a classic Cosmo Yoga-Gumby beatdown at the end of the IPC challenge season. Everyone was glad for the stretch and the break from challenge activities. Mumblechatter was suitable, zen-like in an 8th grade sort of way. Q was pleased to see the Pax moving smoothy through the routine (everyone is improving) and especially pleased to hear this was the first Yoga Gumby for Wooly Dutchman!

Over all a very good morning. Q held up the tradition of doing something silly with the camera to the Pax enjoyment and jeering. This time Q took a random picture of the ground while trying to turn on the camera and recite the date…..much to the enjoyment and jeering of the PAX. Q is happy to be able to provide such rich entertainment to end the beatdown.

Nice work today men!

Getting better EVERY day!

Always a privilege,


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