04/20/2021 - Flight Deck - Bomber

BOMBS 100 Burpees 150 Overhead Clap w/ Sumo Squat 200 Merkins 250 Big Boy Sit-Ups 300 Squats Dora Style 10 Pop-Squats for turn around Extra Credit 250 American Hammers 200…

04/14/2021 - Forge - Springer Ringer

It’s like the springer show some pax say, with the bells swinging high intensity and the chatter flowing with notes of the chatterbox (potentially inappropriate material for anyone who is…

03/22/2021 - Vineyard - 40 Minutes of Hell

150 Burpees 300 Smurf Jacks 150 Hello Dolly’s 300 Lunges 150 Planks Jacks 300 American Hammers 150 Mt. Climbers 300 Flutter Kicks Partner Up. Dora Style. One partner runs stairs…

03/20/2021 - Chatterbox - The Jackalope

The Thang 5 Burpees 10 Star Jumps 20 Merkins 30 Bonnie Blair’s 20 Bobby Hurley’s 10 Pull-Ups 5 Burpees Run Lap 6 Rds Extra Credit 50 Mt. Climbers 40 Plank…

03/15/2021 - Clinic - Bluelight’s Special

The clinic meet with some shoppers remorse, partnered up to complete a Dora. While they would take turns complete a list of exercises (100 monkey jumpers, 200 merkins, 300 big…

03/11/2021 - Vineyard - This Is F3

Warm-o-rama YHC download the Exicon yesterday and started scrolling through the list of thangs and noticed “parking lot tracer.”  Hmmmm.  Haven’t done it before, so it can be used for…

F3 Cherokee