Popcorn Q

We’re not professionals….no one is responsible for you, except you…modify if/when needed. Warm up - Logger 20 - SSH 10 - Twist and Kick 10 - Windmills 20 - Seal Jacks 10 - Weed Pickers The Thang #1 - Brickyard Mosey to front steps and down the steps Bear Crawl up and down the steps…

Flow

Weather: 27 Degrees PAX: State Brickyard Cosmo Beefsteak Headlock Khaki Knee High Marshall Zamboni Cornwallis Logger Disclaimer: We’re not professionals. We don’t know your fitness level. F3/North View Church isn’t liable. Dangerous ground. Modify. Warmup: 20 SSH 10 Kick w/twist 10 Windmills 20 Seal Jacks 10 Week Pickers Thang: Mosey w/ Side Shuffles Butt Kickers…

Johnny Mnemonic

28 degrees cold and windy at the hill. 6 PAX posted from only 3 cars. New world record. Headlock Knee High, Logger, Marshall, State, and Wolverine. Warm-O-Rama: Invisible Jump Ropes: 20 x 3 in Cadence T-Rex Taps: 20 x 3 in Cadence Side Straddle Hops: 20 in Cadence On your invisible ropes again: 20 x…

Clubber Lang

8 PAX posted to shadowbox in the sleet WARM UP Cross leg standing stretches Grass Pickers x15 Tricep Stretches Sidestraddle Hops x20 THANG Mosey to Bridge Shadow Boxing: Jab: x30 Jab Cross: x30 Jab Cross Hook: x30 Jab Cross Hook Body Blow: x30 Jab: x40 Jab Cross Hook Body Blow: x50 MARY Squats x20 LBCs…

Frozen Corners

10 PAX posted for a frozen Q at 23 degrees WARM UP -Calf Stretches R/L L/R x2 -Grass Pickers x15 -Tricep Pretzels x15 -Motivator from 8 THANG -1st Corner 10 Burpees -2nd Corner 10 Burpees + 20 Groiners -3rd Corner 10 Burpees + 20 Groiners + 30 Lunges per leg -4th Corner 10 Burpees +…

Contractions

8 men posted in the gloom for a ruck and to spend a lot of time under tension. Coming off a long break from F3 (thanks to the addition of our baby Caroline, as well as Spartan training and recovery), I was excited to jump right into things from the beginning of the workout. Disclaimer…

BlackCat First Anniversary

Weather 70 and clear PAX: Tiptoe Gas Man  Cubby Blue Piper Humdinger  Daisy  Brickyard (R) Cosmo (R) Cornwallis Marshall Knee High Zonkey * Crabby PO QIC Maestro QIC IM QIC Jay-Z QIC Wapner QIC Disclaimer  Warmup (Wapner): Shoulder pretzels IC x20 Sprinkler IC x15 Jingle balls IC x10 Grass pickers IC x15 Leg stretches Motivator…

Slow Dance

Weather: 68 degrees & with some rain towards the end PAX: Marshall High Knee Cosmo Woodchuck Headlock Khaki Cornwallis Logger Disclaimer: We’re not professionals. We don’t know your fitness level. F3/North View Church isn’t liable. Dangerous ground. Modify. Warmup: 30 – SSH 10 – Kick w/twist 10 – Abe Vigoda 30 – Seal jacks 10…

Jam, Crust, Apricot

Weather: 71 degrees & steamy PAX: Marshall Knee High Ringo Samsonite Zamboni Brickyard ColdCall Logger Disclaimer: We’re not professionals. We don’t know your fitness level. F3/North View Church isn’t liable. Dangerous ground. Modify. Warmup: 20 – SSH 10 – Walkout w/ reach 10 – Kick w/twist 10 – Abe Vigoda 20 – Seal jacks 10…

Quadrants of fortitude or 4 Dudes in Quadrants

Weather: 68 degrees, brief rain and a pretty sunrise PAX: Marshall High Knee PVC Logger Disclaimer: We’re not professionals. We don’t know your fitness level. F3/North View Church isn’t liable. Dangerous ground. Modify. Warmup: 20 – SSH 10 – Deadlift w/fly 10 – Kick w/twist 10 – Abe Vigoda 20 – Seal jacks 10 –…

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