Beach Body Jabooti

  QIC: threeskin Date: 01/14/2019 PAX: Fastlane, Jabooti, Peanuts, Sidekick, threeskin AO: Beast Ridge Conditions Cold, but who cares because it wasn't raining! The Disclaimer Special consideration given to those that we have not seen in a few weeks. COP Plenty of SSHs IC to get everyone warmed up. In between the SSHs (sets of 20, 18, …

Chain of Events

QIC: threeskin Date: 12/17/2018 PAX: Early Bird, Oscar, Sidekick AO: Beast Ridge Foggy, but not half bad... The Disclaimer: settled between some vets COP threeskin special: SSHs in-between F3 arms arm circles of all variety (3) - SSHs IC military press - SSHs IC imperial walkers - SSHs IC Good Mornings - SSHs IC Walk to Curb …

The Deck of Death

Date:  11/26/2018 QIC:  Lugnut PAX: Mr. Clean, The Count, Poacher, Geek Squad, Ducktales, Picasso AO:  The Huey Conditions: cool, but not freezing Disclaimer: Disclaimer shared WARM UP:  Mosey and brief round of exercises. Gotta get down to business and attemp to finish the deck. THE THANG: Deck of Death: Using A the F3 deck of 54 …

On the fly

Monday, December 3, 2018,  0530 AO: BeastRidge Q: Vila PAX: Sidekick, Fast Lane, Jabooti, Peanuts, Gisele, Threeskin Warm up: SSH IC x15 Imperial Walkers IC x12 Forward Fold x15 Plank IC x10 Up Dog x15 Down Dog x15 Mountain Climbers IC x12 Plank IC x10 Forward Fold x15 Recover SSH IC x15 Forward Fold Plank …

The Frozen Four

  QIC: Sidekick Date: 11/28/2018 PAX: Fast Lane, Oscar, Peanuts AO: Beast Ridge Conditions 23 Degrees and Breezy.  Damn Cold The Disclaimer I am not a professional.  Do not hurt yourself.  Modify where necessary COP SSH ICX25; Imperial Walkers ICX20; Windmill ICX15; SSH ICX20; Mercans ICX10; Plank to Manmakers; High Knee ICX20; Baby Arm Circles ICX10; …

Is that a Q in your pocket or are you just glad to see me…

QIC: Sidekick Date: 11/26/2018 PAX: Fast Lane, Flemish AO: Beast Ridge Conditions 46 and WINDY.  25+ mph The Disclaimer COP SSH ICX20; Good Mornings ICX10; Mercans ICX10; 3rd Grade Exercises ICX12; SSH ICX20; Walking Lunge ICX15; Frankensteins ICX20 The Thang Mosey to the stadium steps, the long way around so our dainty feet don't get wet Starting …

Body by Tom

  QIC: Fast Lane Date: 11/14/2018 PAX: Peanuts, Sidekick, The Count, Fissure, Outcast and Oscar AO: Beast Ridge Conditions 40 degrees and WINDY.  COLD The Disclaimer I am not a professional, modify where needed.  Work hard. COP Side Straddle Hops (IC) X20 Imperial Walker(IC) X20 Side Straddle Hops (IC) X20 High Knees (IC) X20 Little Baby …

Cold Tracks

  QIC: Speed Bump Date: 11/12/18 PAX: Fast Lane, Peanuts, Sidekick AO: Beast Ridge Very wet, chill in the air Welcome to F3. I am not a professional, you are here of your own will, modify as necessary. If you get hurt, we will get you back to your car. COP Side Straddle Hops IC High …

Never Give Up!

Date:  11/7/2018 QIC:  The Count PAX:  Fast Lane, Sidekick, Threeskin AO:  Beast Ridge Conditions:  45 Degrees, no wind, low humidity (conditions could not have been better) Disclaimer: Disclaimed (no FNG's) WARM UP:  SSH, Tappy-Taps, Windmill, Imperial Walkers, Finkle Swing, Mosey around Parking Lot area. THE THANG: Set up in Parking Lot 4 cones, rectangular shape …

Ruck Dora

November 4, 2018               0530 AO: BeastRidge Q - Vila PAX - sidekick, fast lane, best in show Warm up: SSH IC x15 Imperial Walkers IC x12 Forward Fold x15 Plank IC x10 Up Dog x15 Down Dog x15 Mountain Climbers IC x12 Plank IC x10 Forward Fold x15 Recover …