Pair up for 11’s?

Date: 9/7/18


QIC: BoneSpur


AO: Screaming Eagle


# of PAX: 20


PAX: DixieChick, FlightNurse, SeaHorse, SpecialK, SOL, SnapOn, Kramer, PonyExpress, Surf-N-Turf, LETC, DoubtFire, McFly, JiffyPop, Morpheus, Gerber, FireMarshallBill, Gravity, TheAdjuster, CaptnStubing,




Side Straddle Hops x 15 IC
Cherry Pickers x 15 IC
Wind Mills x 15 IC

Moroccan Night Club x 15 IC



The Thang:


Mosey to the Grassy Knoll for 11’s.

Derkins wide and diamond, run to the parking lot wall for Pistol Squats 2 count.


MARY waiting on the six


Mosey to the tennis court for DORA

PAX paired up for the following

100 Jump Lunges (2 count) – partner sprint to bench for 15 dips

200 Mountain Climbers – partner sprint to bench for 15 dips

300 Dying Roaches – partner sprint to bend for 15 dips


MARY until the 6 completes the circuit.


Mosey to AO for some rounds of MARY.



Gravity discovered he may be allergic to beer…in all seriousness, he has been a great inspiration with his commitment to lifestyle changes since his Calcium Heart Score results. If you haven’t scheduled or had your test…it is money well spent.

-October 20th Cul De Sac Party – Send your HC and # of attendees on the new SLACK channel
-October 27th Brolympics


F3 Workouts…

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust


Much appreciation for the Iron HIM who sharpen me!





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