08/24/2022 - Clinic - Tree Trunk Legs

A focus on the legs…for this wonderful Hump Day Beat Down. Started off with a short mozy and warmup including SSH, weed pickers, sun gods and Michael Phelps.  Then we…

08/22/2022 - Clinic - No Red Cards today!

Warm-o-Rama Mosey to the top of the amphitheater and back down to the stage. Circled up for F3’s mission and Core Principles. No warm-up exercises today. Instead, we did an…

08/19/2022 - Clinic - Raptor Run 2.0

Redux of Checkers’ VQ BD at the Vineyard on 8/8 with a few tweaks. For instance, the predators weren’t really acting that scary so YHC encouraged more growling when they…

08/05/2022 - Clinic - Big Bolt BeatDown

Mosey around to intro, disclaimer, mission then Warm-o-rama. To the stage for the THANG. The THANG: Dirty 30’s. All exercises use DEPENDS awesome coupons(26lb. large bolts). 30 reps of each…

08/04/2022 - Slab - Dirty 30’s

Mosey down to cul-de-sac for intro, disclaimer, mission then Warm-o-rama. Mosey up to the parking lot for the THANG. The THANG: Dirty 30’s. All exercises use DEPENDS awesome coupons(26lb. large…

08/03/2022 - Clinic - Where’s my gold?

A quick Mozi up to the upper parking lot. The warm-up started with the mission and principles followed by SSH, weed pickers, Michael Phelps and son golds. The fun started…

08/01/2022 - Clinic - Luck of The Draw

Mosey around the amphitheater.  Warm-orama Side Saddle Hops, Weed Pickers. Paired up and each PAX picked a card and did what both cards exercises said. Joker = Free Pass Face…

07/29/2022 - Clinic - VQ with elocution

warm-o-ram ——————— slow mosey 10 Weed pickers 12 SSH 12 Imperial walkers OYO Michael Phelps OYO Sun Gods 25 Reps of each exercise – stairs to transition to next (rinse…