05/30/2023 - The Rock - Stadium Riser, Football Field Merkins & Core
For this beatdown we used the football field and stadium steps with some merkins, wall sits, and plank on the way. Stadium Steps Two steps up and one step back…
Pax: Cable Guy
05/23/2023 - The Rock - AI and the beat down
There was a cool drizzle as the PAX rolled up and geared up for the beat down. It all began with a light jog around Lassiter HS. Up and down…
05/16/2023 - The Rock - You’ve been replaced
YHC’s job has been inundated with chatGPT so why not give it a try for a beatdown? The prompt: Write a F3 style workout for men in their 30s and…
04/25/2023 - The Rock - On the fly cable guy
I warned the HIMs to be prepared for whatever the heck I came up with. With that we began a journey of whatever randomly came into my head. We set…
03/28/2023 - The Rock - Little bit of this little bit of that
Moseyed for a quarter mile to the warmorama and moseyed back to get our trusty coupons. Then we rifle carried those suckers to the football field — stopping a few…
03/21/2023 - The Rock - Punch the Coyote
Coyotes have been getting a little mouthy around the Rock and it was time to show em what’s up. Moseyed down to the lower playground. Warmed up with SSH, week…
03/07/2023 - The Rock - Why bat wing
Jog long way around to stairs. What makes this F3. Warmup – jumping jacks, weed picker,, mountain climber, merkin, 4 stairs, dips, 4 stairs. jog to get coupons To parking…
02/28/2023 - The Rock - Madden’s Boomin’ Beatdown
BOOM…whip out the tele-strator and draw some unintentional adult images on your big screen…it’s time for John Maddens BOOMIN BEATDOWN!!! 1st & 10x – Imperial Squats (squat directly into an…
02/21/2023 - The Rock - AI Leads a Beatdown
It was just before dawn, and the air was crisp and cold. A single PAX, still groggy from their sleep, assembled on the asphalt for their morning workout. Standing at…
02/14/2023 - The Rock - Cupid’s Day at the Rock
A special Valentine’s BD at the Rock. Entire beatdown done while listening to your favorite middle school dance slow songs. Moseyed to the back parking lot and did some…