07/08/2020 - Forge - Forge KB Circuit
Mosy around the parking lot, circled up for SSH, Copper Head Squat, Weed Picker, Sun Gods, Michael Phelps Circuit of 8 exercises – for each one, do a set of…
Pax: Lizard King
07/13/2020 - Clinic - The ClinVineyard Games
The BackBlast: Intro: Working in secret with the Site Q for Vineyard we decided to converge and celebrate the opening of the new downtown Woodstock Park in true F3 style…
07/09/2020 - Vineyard - Thursday Beatdown at the Vineyard
Warm-O-Rama B.O.M.B.S. COT Coffee
07/10/2020 - Apex - Apex 1st Anniversary!
Warm-o-Rama: – SSH, WP, IW – Exile’s new murder merkins. A 6 count exercise performed in cadence: Alternating shoulder taps, downward move, hand release, then up to plank position. (Ensures…
07/10/2020 - Clinic - Deconstructed Burpee Dora
Warm-O-Rama: Mosey around the amphitheater, SSH, High Knees, Butt Kicks, Weed Pickers Line up facing the amphitheater hill, bwar crawl up, crawl bear down, hold on the six Turn around…
07/06/2020 - Vineyard - Monday
Mosey to the warm-o-rama for SSH, Weedpickers, SunGods, and Phelps. THE THANG: 25 Donkey Kicks, 25 BBS, 25 Donkey Kicks, 25 BBS Dora: Partner runs to first light pole for…
07/03/2020 - Clinic - Lottery & Beer Pong
Honeynut from F3 Birmingham not in pax names. We had Filet and Conductor present as well – both 2.0s of Brady Bunch. Need to get them in the database. Introduction…
07/01/2020 - Forge - 0.0 KB BD
Warm-O-Rama: Weedpickers, Windmills, Phelps, Sun Gods The Thang: 1st grade 12 curls Bear crawls down and lunges back between each grade 2nd grade 12 curls, 12 triceps 3rd grade…
06/25/2020 - Vineyard - Legs of Wrath
The BackBlast: Intro: Our legs my still be feeling this one… Warm-o-Rama: Moseyed up to the front of the school and circled up for: 15x SSH 10x Weed Pickers 10x…
06/22/2020 - Vineyard - Grapes of Wrath Zigzag
Grapes of Wrath ZigZag Warm-a-Rama: SSH, Weed picker, Phelps OYO, SunGods OYO The Thang: 20 merkins 20 BBS 20 plank jacks Zigzag up and down Grapes of Wrath 20 merkins…