08/26/2020 - Clinic - Catch some 11’s
Warmarama long mosey to the Canyons parking lot. SSHs, Weed Pickers, High Knees, Butt Kickers, Windmills, Copperhead Merkins and squats. The Thang Catch me if you can. Partner Up. P1…
AO: Clinic
08/24/2020 - Clinic - Wally VQ
-Warm a rama -Bearpees, 1 burpee followed by 4 count bear crawl up hill in parking lot. 20 squats at the top, high knees down, plank at bottom. 2nd round,…
08/21/2020 - Clinic - A Dirty Hook Up with Maaco
Warm O Rama Merkins Sun Gods Michael Phelps The Thang 21’s from Heaven- Merkins on the stage. Stop at the wall before the stairs and do 3 Maaco…
08/19/2020 - Clinic - I Dip you dip we dip
Warm-O-Rama Nothing too fancy for today. SSH’s, WP’s and then ‘Merkins & Sit-ups with some review of proper form. (Merkins: body straight, no pike or sag, and elbows tucked to…
07/31/2020 - Clinic - Two-Year Anniversary Q
WARM-O-RAMA Mosey up the middle flight of stairs. Merkins – Kodiak IC SSH – Kodiak IC LBCs – Kodiak IC Long mosey back down to the sidewalk–the long way. The…
08/17/2020 - Clinic - The Hundreds
Warmorama: Short mosey to the gazebo. Sidestraddle Hop, Woodpicker, Michael Phelps. The Thing: Mosey back to the amphitheater for Dora by the hundreds, followed by some suicide sprints and finished…
08/14/2020 - Clinic - King Of The Mountain
As I thought through this workout I was reminded of all the fun I have at the league, and what makes it special. It is the competition piece that really…
08/12/2020 - Clinic - Group Project
Mosey up the stairs and back, finishing on the stage with 50 SSH’s, a few WP’s, Merkins, and some instruction on the 5 Core Values: F3 workouts are always: Free…
08/10/2020 - Clinic - Back To The Quarry
Short mosey from the flag to the gazebo for the disclaimer and warm-ups; Merkins, SSH, Arm Circles and Phelps. Shlonger mosey to the Chat Tec “Quarry” where we chose a…
07/24/2020 - Clinic - The Total Package
Bear Crawls Lunges Crab Walks Wall Sits 5 Burpees at top of stairs every time. 20 Star Jumps 20 Bonnie Blair’s 20 Bobby Hurley’s Run Lap & 5 Burpees 30…